WOD: Tuesday, November 2nd, 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 
• 5 Hang Power Clean and Jerks (ascending weights)
• :10s Chin over Bar Hold 

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Workout: For Time 

• 400 Meter Run 

-Into-

15 – 12 – 9 

• Hang Power Clean and Jerks (95/65) 
• Pull Ups 

-Then-

• 400 Meter Run 

-Into-

12 – 9 – 6 

• Hang Power Clean and Jerks (105/75) 
• Pull Ups 

-Then-

• 400 Meter Run 

-Into-

9 – 6 – 3 

• Hang Power Clean and Jerks (115/85) 
• Pull Ups 

*CRX: Chest 2 Bar Pull Ups 

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Cardio Option:For Time 

• 400 Meter Run 

-Into-

15 – 12 – 9 

• American KB Swings (24K/16K) x 2 
• Pull Ups 

-Then-

• 400 Meter Run 

-Into-

12 – 9 – 6 

• American KB Swings (24K/16K) x 2
• Pull Ups 

-Then-

• 400 Meter Run 

-Into-

9 – 6 – 3 

• American KB Swings (24K/16K) x 2
• Pull Ups 

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Skill Work: Double Unders

• Beginner: Work on linking your reps together 
• Intermediate: EMOM x 5 Minutes – 20 – 30 Unbroken Reps 
• Advanced: EMOM x 5 Minutes – 40-50 Unbroken Reps 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)