WOD: Sunday, November 13th, 2022

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (7/5) Calorie Row/Runner/Bike 
• 5 Deadlifts (ascending weights) 
• 5 Hanging Knee Raises + :10s Hanging Knee Raise Hold

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Workout: 2 Intervals 

AMRAP x 5 Minutes 

• (12/9) Calorie Row/Runner OR (9/6) Calorie Bike 
• 36 Double Unders 

-Rest 1 Minute-

AMRAP x 5 Minutes 

• 6 Deadlifts (205/135) 
• 9 Toes to Bar 

-Rest 2 Minutes and Repeat- 

*4 Total Scores – Rounds + Reps for each AMRAP 

*Single under score:

• All 72 single unders = 36 DU 
• If you dont complete all 72 SU, divide what you got in half 

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Cardio Option: 2 Intervals 

AMRAP x 5 Minutes 

• (12/9) Calorie Row/Runner OR (9/6) Calorie Bike 
• 36 Double Unders 

-Rest 1 Minute-

AMRAP x 5 Minutes 

• 9 Russian KB Swings (24K/16K) 
• 9 Toes to Bar 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 10 KB Pull Throughs (16K/12K)
• 20 CrossBody Mountain Climbers