WOD: Sunday, November 27th, 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) 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups or 5 Ring Rows 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run / 350 Meter Row / 900 Meter Bike 

-in remaining time, AMRAP of: 

  • 3 Power Cleans (ascending weights) 
  • 5 Lateral Pogo Burpees 
  • 7 Pull Ups 

Intv1: Rx (95/65) / CRX (135/95)

Intv2: Rx (115/85) / CRX (155/105) 

Intv3: Rx (135/95) / CRX (185/125) 

*CRX: 3 Bar/Ring Muscle Ups 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run / 350 Meter Row / 900 Meter Bike 

-in remaining time, AMRAP of: 

  • 7 Rage Balls (20/15) 
  • 5 Burpees 
  • 7 Pull Ups 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)