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
——————————————————————————————————–
Pre-Game: 4 Rounds
- (9/7) Calorie Row / Bike / Runner
- 3 Power Snatches (ascending weights)
- 3 Strict Pull Ups or 5 Ring Rows
——————————————————————————————————–
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
——————————————————————————————————–
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
——————————————————————————————————–
Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
There are currently no active social stickers.