WOD: Thursday, January 13th, 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 min per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 5 Hang Power Snatches (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP Repeats x 3 

AMRAP x 9 Minutes 

• 9 Pull Ups 
• 9 Hang Power Snatches (75/55)
• 36 Double Unders 

-Rest 2 Min-

AMRAP x 7 Minutes

• 7 Pull Ups 
• 7 Hang Power Snatches (95/65)
• 28 Double Unders 

-Rest 2 Min-

AMRAP x 5 Minutes 

• 5 Pull Ups 
• 5 Hang Power Snatches (115/85) 
• 20 Double Unders 

*3 Separate scores for today (one for each amrap) 

*CRX: Bar/Ring Muscle Ups (3 Reps each AMRAP) 

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Cardio Option: AMRAP Repeats x 3 

AMRAP x 9 Minutes 

• 9 Pull Ups 
• 18 Alt DB Power Snatches (50/35)
• 36 Double Unders 

-Rest 2 Min-

AMRAP x 7 Minutes

• 7 Pull Ups 
• 14 Alt DB Power Snatches (50/35) 
• 28 Double Unders 

-Rest 2 Min-

AMRAP x 5 Minutes 

• 5 Pull Ups 
• 10 Alt DB Power Snatches (50/35) 
• 20 Double Unders 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations