WOD: Sunday, November 6th, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s plank on hands – :10s of shoulder taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds w/ partner 

  • 200 Meter Run 
  • 5 Hang Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: Partner AMRAP x 21 Minutes 

Partner A 

  • 200 Meter Run 
  • 8 Hang Power Snatches (105/75)
  • 8 Box Jump Overs (24”/20”)

Partner B 

  • Max Calorie Row/Ski/Bike 

*Once Partner A completes a FULL round partners will then switch 

*ONE machine but can have two barbells

*Two Scores:

  • Total Calories completed amongst both partners 
  • Total Rounds + Reps completed amongst both partners 

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Cardio Option: Partner AMRAP x 21 Minutes 

Partner A 

  • 200 Meter Run 
  • 16 Alt DB Snatches (50/35)
  • 8 Box Jump Overs (24”/20”)

Partner B 

  • Max Calorie Row/Ski/Bike 

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Solo Option: For Time 

5 Rounds 

  • 200 Meter Run 
  • 8 Hang Power Snatches (105/75)
  • 8 Box Jump Overs (24”/20”)

-Then-

  • (60/45) Calorie Row/Ski OR (50/35) Calorie Bike 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 40 Flutter Kicks