WOD: Tuesday, December 7th, 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 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold 

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Workout: AMRAP + For Time 

Part A: AMRAP x 12 Minutes 

  • (6/4) Strict Pull Ups 
  • 6 Deadlifts (225/155)
  • 12 Box Jump Overs (24”/20”)

-Rest 2 Minutes-

Part B: For Time 

  • 200 Meter Run 
  • 20 Box Jump Overs (24”/20”)
  • 200 Meter Run 

*CRX: 2 Strict Muscle Ups 

*Two Scores – Rounds + Reps for Part A and Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A: AMRAP x 12 Minutes 

  • (6/4) Strict Pull Ups 
  • 12 Russian KB Swings (24K/16K) 
  • 12 Box Jump Overs (24”/20”)

-Rest 2 Minutes-

Part B: For Time 

  • 200 Meter Run 
  • 20 Box Jump Overs (24”/20”)
  • 200 Meter Run 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches