WOD: Friday, November 19th, 2021

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Warm-up: Group Dynamic

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

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Strength: Shoulder To Overhead (17 Minutes)

  • Sets 1 and 2: 2 Reps each @ 90% of 1RM 
  • Sets 3, 4, and 5: 1 Rep each @ 95% of 1RM

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Workout: 10 Rounds For Time 

  • 3 Strict HSPU 
  • 6 Alt DB Snatches (50/35) 
  • 21 Double Unders 

*Every 2 Rounds Complete:

  • Run to the end of the driveway (150 Air Runner) 

*Runs will take place after Rounds 2, 4, 6, 8, and 10 

*HSPU Scaling Options:

1:1 Plyo Box HSPU (3 Reps)

2:1 Hand Release Push Ups (6 Reps) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions