WOD: Friday, November 12th, 2021

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes) 

• Sets 1 – 3: 3 Reps @ 85% of 1 Rep Max 
• Sets 4 and 5: 2 Reps @92% of 1 Rep Max 

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Workout: AMRAP + Max Reps  

Part A – AMRAP x 12 Minutes 

• 4 Toes 2 Bar 
• 8 DB Devils Press (50/35) 
• (12/8) Calorie Row OR Bike 

-Rest 2 Minutes- 

Part B – For Max Reps (4 Minute Cap) 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then in remaining time max reps of:

• Toes 2 Bar 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions