WOD: Saturday, November 13th, 2021

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 5 Power Cleans (ascending weights) 
• :20s Wall Sit 

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Workout: Every 4 Minutes x 6 Rounds 

• 200 Meter Run 
• 12 Alt Med-Ball Step Ups (20/14)(24”/20”)

-In remaining time, Max Reps of: 

• Rd 1, 3, and 5: Power Cleans (155/105) 
• Rd 2, 4, and 6: Pull Ups 

*RX+ : 12 Alternating Pistol Squats 

*CRX: 12 Alt Pistol Squats / Bar OR Ring Muscle Ups 

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Cardio Option: Every 4 Minutes x 6 Rounds 

• 200 Meter Run 
• 12 Alt Med-Ball Step Ups (20/14)(24”/20”)

-In remaining time, Max Reps of: 

• Rd 1, 3, and 5: Russian KB Swings (24K/16K) 
• Rd 2, 4, and 6: Pull Ups 

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Strength: Bench Press 

10 – 8 – 6 – 4 – 2  Reps 

• Mens weights (115 – 135 – 155 – 185 – 205) 
• Womens weights – (85 – 95 – 105 – 115 – 125) 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings