WOD: Friday, October 21st, 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 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over Bar Hold OR Ring Row Hold 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (NOT including 0:00) complete: 

  • 4 Squat Cleans (135/95) 
  • 8 Pull Ups 

*RX+: 2 Squat Cleans (205/135)

*CRX: 2 Squat Cleans (205/135) / 4 Ring/Bar Muscle Ups  

*Score is total # of calories completed in 21 minutes 

*Squat cleans and pull ups should be completed in 1:30 or less 

*Scale weight/reps to finish in 1:30 or less 

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (NOT including 0:00) complete: 

  • 8 Atomic Sit Ups (25/15) 
  • 8 Pull Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions