WOD: Tuesday, December 13th, 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) 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 5 Power Snatches (ascending weights) 
  • 3 Strict pull ups OR 5 Ring Rows 

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Workout: For Time 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike

-Into-

9 – 7 – 5 

  • Power Snatches (115/85) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike

-Into-

7 – 5 – 3 

  • Power Snatches (115/85) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike

-Into-

5 – 3 – 1 

  • Power Snatches (115/85) 

3 – 2 – 1 

  • Rope Climbs 

*Rope Climb Modifications:

  • Rope Ascents (4 – 3 – 2) 
  • Strict Pull Ups (9 – 6 – 3) 

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Cardio Option: For Time 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike

-Into-

16 – 14 – 12 

  • Alt DB Power Snatches (50/35) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike

-Into-

14 – 12 – 10 

  • Power Snatches (115/85) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike

-Into-

10 – 8 – 6

  • Alt DB Power Snatches (50/35) 

3 – 2 – 1 

  • Rope Climbs 

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Core: 4 Rounds 

  • 15 Long Sit Ups
  • 30 Flutter Kicks