WOD: Tuesday, December 28th, 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 (12 Min Cap) 

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

——————————————————————————————————–

Workout: For Time 

1 Round 

• (24/18) Calorie Row/Bike/Runner 
• 18 Hang Power Snatches (75/55)
• 12 Pull Ups 

-Into-

2 Rounds 

• (12/9) Calorie Row/Bike/Runner 
• 9 Hang Power Snatches (95/65)
• 6 Pull Ups 

-Into-

3 Rounds 

• (8/6) Calorie Row/Bike/Runner 
• 6 Hang Power Snatches (105/75)
• 3 Pull Ups 

*CRX: Bar/Ring Muscle Ups (6 – 3 – 2) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

• (24/18) Calorie Row/Bike/Runner 
• 24 American KB Swings (24K/16K)
• 12 Pull Ups 

-Into-

2 Rounds 

• (12/9) Calorie Row/Bike/Runner 
• 12 American KB Swings (24K/16K)
• 6 Pull Ups 

-Into-

3 Rounds 

• (8/6) Calorie Row/Bike/Runner 
• 8 American KB Swings (24K/16K)
• 3 Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

• 15 V-Ups 
• 30 DB Side Bends (50/35)