WOD: Friday, November 26th, 2021 (Regular Schedule)

Warm-up: Group Dynamic

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

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Strength: Shoulder To Overhead (17 Minutes) 

• Establish a 1 Rep Max 

*Be aggressive and shoot for a PR! 

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Workout: For Time 

1 Round 

• 54 Double Unders 
• 18 Hang Power Cleans (95/65) 
• 6 Rope Climbs 

-Then-

• 300 Meter Run 

-Then-

2 Rounds 

• 27 Double Unders 
• 9 Hang Power Cleans (105/75)
• 3 Rope Climbs 

-Then-

• 300 Meter Run 

-Then-

3 Rounds 

• 18 Double Unders 
• 6 Hang Power Cleans (115/85)
• 2 Rope Climbs 

Rope Climb Modification: 

• 2:1 Rope Ascents (12 – 6 – 4) 
• 3:1 Strict Pull Ups (18 – 9 – 6) 

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Cardio Option: For Time 

1 Round 

• 54 Double Unders 
• 18 Russian KB Swings (24K/16K)
• 6 Rope Climbs 

-Then-

• 300 Meter Run 

-Then-

2 Rounds 

• 27 Double Unders 
• 9 Russian KB Swings (24K/16K)
• 3 Rope Climbs 

-Then-

• 300 Meter Run 

-Then-

3 Rounds 

• 18 Double Unders 
• 6 Russian KB Swings (24K/16K)
• 2 Rope Climbs 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions