WOD: Tuesday, November 1st, 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 

  • 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