WOD: Tuesday, October 25th, 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 Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Push Press (ascending weights) 
  • :10s Chin over bar hold OR Ring Row hold 

*No strict press, push jerk, or split jerk allowed

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Workout: 3 Intervals (7 Minutes ON / :90s OFF) 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then in remaining time AMRAP of: 

  • 4 Strict Pull Ups 
  • 6 Push Press (115/85) 
  • 24 Double Unders 

*3 Total scores – rounds + reps for each interval 

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Cardio Option: 3 Intervals (7 Minutes ON / :90s OFF) 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then in remaining time AMRAP of: 

  • 4 Strict Pull Ups 
  • 6 DB Push Press (50/35) *per side 
  • 24 Double Unders 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15)
  • 30 Bicycle Crunches