WOD: Tuesday, November 9th, 2021

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• 3 Strict Pull Ups 

*If you plan on rope climbing toss some in 

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Workout: For Time 

3 Rounds 

• 20 Ab-Mat Sit Ups 
• 10 Deadlifts (185/125) 
• 2 Rope Climbs 

-Then-

• 800 Meter Run

-Then-

3 Rounds 

• 2 Rope Climbs 
• 10 Deadlifts (185/125) 
• 20 Ab-Mat Sit Ups 

*Rope Climb Scaling Options:

• 2:1 Rope Ascents (4 Reps per round)
• 3:1 Strict Pull Ups (6 Strict Per round) 

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Cardio Option: For Time 

3 Rounds 

• 20 Ab-Mat Sit Ups 
• 20 Russian KB Swings (24K/16K)
• 2 Rope Climbs 

-Then-

• 800 Meter Run

-Then-

3 Rounds 

• 2 Rope Climbs 
• 20 Russian KB Swings (24K/16K)
• 20 Ab-Mat Sit Ups 

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Accessory Work: Handstand Push Up Strength 

• Beginner: Plyo Box HSPU – 4 Sets x 5 Reps 
• Intermediate: HSPU – 4 Sets – :10s HS Hold + 3-5 Strict HSPU 
• Advanced: 4 Sets – :10s HS Hold + 5 Strict HSPU + :10s HS Hold 

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• :30s Hollow Hold