WOD: Monday, November 29th, 2021

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row / Bike / Runner
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups or 5 Ring Rows

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Workout: For Time 

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Into-

2 Rounds 

  • 8 Power Snatches (115/85)
  • 16 Pull Ups 

-Then-

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Into-

2 Rounds 

  • 16 Power Snatches (75/55)
  • 16 Pull Ups 

*CRX: 6 Bar Muscle Ups each round 

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Cardio Option: For Time 

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Into-

2 Rounds 

  • 16 Alt DB Power Snatches (50/35)
  • 16 Pull Ups 

-Then-

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Into-

2 Rounds 

  • 16 Alt DB Power Snatches (50/35)
  • 16 Pull Ups 

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Core: 4 Rounds 

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