WOD: Tuesday, November 22nd, 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 (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike
  • 5 Power Snatches (ascending weights) 
  • :10s Chin over bar hold OR top of ring row hold 

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Workout: For Time 

1 Round

  • (36/30) Calorie Row/Ski OR (30/24) Calorie Bike
  • 18 Power Snatches (95/65) 
  • 12 Strict Pull Ups 

-Then-

2 Rounds 

  • (18/15) Calorie Row/Ski OR (15/12) Calorie Bike
  • 9 Power Snatches (105/75) 
  • 6 Strict Pull Ups 

-Then-

3 Rounds 

  • (12/10) Calorie Row/Ski OR (10/8) Calorie Bike
  • 6 Power Snatches (115/85) 
  • 4 Strict Pull Ups 

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Cardio Option: For Time 

1 Round

  • (36/30) Calorie Row/Ski OR (30/24) Calorie Bike
  • 36 Rage Balls (20/15) 
  • 12 Strict Pull Ups 

-Then-

2 Rounds 

  • (18/15) Calorie Row/Ski OR (15/12) Calorie Bike
  • 18 Rage Balls (20/15) 
  • 6 Strict Pull Ups 

-Then-

3 Rounds 

  • (12/10) Calorie Row/Ski OR (10/8) Calorie Bike
  • 12 Rage Balls (20/15) 
  • 4 Strict Pull Ups 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold