WOD: Thursday, September 29th, 2022

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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 Power Snatches (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 22 Minutes 

2 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 8 Power Snatches (115/85) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 16 Alt DB Power Snatches (50/35) 

*If you finish 4 rounds then you return back to the barbell 

*CRX: 4 Bar/Ring Muscle Ups 

*Score is total # of rounds + reps completed in 22 minutes 

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Cardio Option: AMRAP x 22 Minutes 

2 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 8 Burpee-Rage Balls (20/15) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 16 Alt DB Power Snatches (50/35) 

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Engine Work: Assault Bike Tabata 

  • :20s ON / :10s OFF x 8 Sets 

*Goal is max calories across all 8 sets

*Focus on HIGH output during :20s work intervals 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Side Plank (Per side)