WOD: Saturday, November 5th, 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 Thrusters (ascending weights) 
  • :10s Chin over Bar hold OR Ring Row hold 

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Workout: For Time 

  • Buy In: 400 Meter Run 

-Into-

2 – 4 – 6 – 8 

  • Strict Pull Ups 
  • Thrusters (135/95) 

-Then-

  • 200 Meter Run

-Into-

4 – 8 – 12 – 16 

  • Pull Ups (kipping allowed)
  • Thrusters (95/65) 

-Then-

  • Buy Out: 400 Meter Run 

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Cardio Option: For Time 

  • Buy In: 400 Meter Run 

-Into-

2 – 4 – 6 – 8 

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

-Then-

  • 200 Meter Run

-Into-

4 – 8 – 12 – 16 

  • Pull Ups (kipping allowed)
  • Atomic Sit Ups (25/15)

-Then-

  • Buy Out: 400 Meter Run 

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Strength: Bench Press 

5 Sets x 5 Reps 

  • Sets 1 and 2: 70% of 3 Rep Max
  • Sets 3 and 4: 75% of 3 Rep Max
  • Set 5: 80% of 3 Rep Max 

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Core: 5 Rounds 

  • 20 CrossBody Mountain Climbers 
  • 20 Kick the Ceilings