WOD: Tuesday, November 1st, 2022
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
- Run to the end of the driveway
- 3 Squat Snatches (ascending weights)
- 3 Strict Pull Ups OR 5 Ring Rows
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Workout: AMRAP x 22 Minutes
- Buy In: Run the Loop
-In remaining time, AMRAP of:
- 1 Rope Climb
- 5 Squat Snatches (115/85)
- 9 Box Jump Overs (30”/24”)
*Score is total # of Rounds + Reps completed in remaining time
Rope Climb Modification:
- Rope Ascents (2 Reps)
- Strict Pull Ups (3 Reps)
*Raining Sub:
- 2K Meter Row / 1200 M Air Runner / 3600 Meter Bike
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Cardio Option: AMRAP x 22 Minutes
- Buy In: Run the Loop
-In remaining time, AMRAP of:
- 1 Rope Climb
- 5 Atomic Sit Ups (25/15)
- 9 Box Jump Overs (30”/24”)
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Core: 4 Rounds
- 30 Plate Twists (25/15)
- 30 Bicycle Crunches
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