WOD: Tuesday, November 23rd, 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 Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 
  • 3 Power Clean & Jerks (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

10 – 8 – 6 – 4 – 2 

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

-Then-

  • 500 Meter Row/ 400 Meter Run/ 1200 M Bike 

-Then-

2 – 4 – 6 – 8 – 10 

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

*CRX: Bar/Ring Muscle Ups 5-4-3-2-1 / 1-2-3-4-5

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Cardio Option: For Time 

10 – 8 – 6 – 4 – 2 

  • Atomic Sit Ups (25/15) 
  • Pull Ups 

-Then-

  • 500 Meter Row/ 400 Meter Run/ 1200 M Bike 

-Then-

2 – 4 – 6 – 8 – 10 

  • Atomic Sit Ups (25/15) 
  • Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold