WOD: Friday, November 11th, 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 Shoulder Stretch – 1 Minute per side 

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Strength: Push Press EMOM 

EMOM x 10 Minutes 

  • Min1: (10/8) Calorie Row/Ski OR (8/6) Calorie Bike
  • Min2: 5 Push Press 

Rd1 and 2: 5 Reps @ 75% of 1RM 

Rd3 and 4: 5 reps @ 80% of 1RM 

Rd5: 3 Reps @ 85% of 1RM 

*Row must be done on Damper 10, Bike must be arms only

*:50s cap on calories

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Workout: For Time 

1 Round

  • (30/24) Calorie Row/Runner/Bike 
  • 24 DB Hang Clean and Jerks (50/35) 
  • 18 Pull Ups 

-Then-

2 Rounds 

  • (15/12) Calorie Row/Runner/Bike
  • 12 DB Hang Clean and Jerks (50/35) 
  • 9 Pull Ups 

-Then-

3 Rounds 

  • (10/8) Calorie Row/Runner/Bike
  • 8 DB Hang Clean and Jerks (50/35) 
  • 6 Pull Ups 

*DB Hang clean and jerks are half per side, switch as desired

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions