WOD: Sunday, December 4th, 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 

  • Run to the end of the driveway (150 Air Runner) 
  • 5 Hang Power Snatches (ascending weights)
  • :10s Chin over Bar OR Ring Row Hold 

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Workout: For Time 

3 Rounds 

  • 300 Meter Run (each round) 

15 – 10 – 5 

  • Hang Power Snatches (95/65) 
  • Pull Ups 

-Then-

3 Rounds 

  • 300 Meter Run (each round) 

30 – 20 – 10 

  • Alt DB Power Snatches (50/35) 

15 – 10 – 5 

  • Pull Ups 

*Workout Flow:

  • 300 M Run – 15 HPS – 15 PU, 300 M Run – 10 – 10 , 300 – 5 – 5 
  • 300 M Run – 30 DBS – 15 PU, 300 – 20 – 10, 300 – 10 – 5 

*CRX: Weights (115/85) / 15 – 10 – 5 Chest 2 Bar Pull Ups / 5 – 4 – 3 Bar Muscle Ups 

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Cardio Option: For Time 

3 Rounds 

  • 300 Meter Run (each round) 

30 – 10 – 10 

  • Rage Balls (20/15) 

15 – 10 – 5 

  • Pull Ups 

-Then-

3 Rounds 

  • 300 Meter Run (each round) 

30 – 20 – 10 

  • Alt DB Power Snatches (50/35) 

15 – 10 – 5 

  • Pull Ups 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Hollow Hold