WOD: Thursday, November 10th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Lat/Samson 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 
  • 3 Power Snatches (ascending weights) 
  • :15s Plank on Hands 

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Workout: 2 Intervals (10 Min ON / 2 Min OFF) 

  • Buy In: 750 Meter Row / 500 Meter Run / 1500 Meter Bike

-Then in remaining time, AMRAP of:

  • 4 Power Snatches (115/85)
  • 8 Lateral Pogo Burpees 
  • 12 Wall Balls (20/14) 

*2 Scores – total # of Rounds + Reps completed for each interval

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Cardio Option: 2 Intervals (10 Min ON / 2 Min OFF) 

  • Buy In: 750 Meter Row / 500 Meter Run / 1500 Meter Bike

-Then in remaining time, AMRAP of:

  • 8 Alt DB Snatches (50/35)
  • 8 Lateral Pogo Burpees over DB
  • 12 Wall Balls (20/14) 

*2 Scores – total # of Rounds + Reps completed for each interval

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Core: 4 Rounds 

  • 10 Weighted Knee Raises 
  • :20s Hanging Knee Raise Hold