WOD: Thursday, October 28th, 2021

Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP + For Time 

Part A – 12 Min AMRAP 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 4 Power Snatches (115/85) 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 20 Power Snatches (75/55) 
  • 200 Meter Run 

*RX+: 8 Chest 2 Bar Pull Ups 

*CRX: 4 Bar/Ring Muscle Ups 

*2 Scores – Rounds + Reps for Part A / Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – 12 Min AMRAP 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 8 Alt DB Power Snatches (50/35)

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 30 Alt DB Power Snatches (50/35)
  • 200 Meter Run 

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Endurance Work: Assault Bike Sprints 

5 Rounds 

  • :10s All Out Sprint 
  • :50s EASY pedal 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold