WOD: Sunday, September 10th, 2023

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air Runner)
• 3 Power Snatches (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• 300 Meter Run 

-Into-

3 Rounds 

• 10 Burpees Over Bar 
• 10 Power Snatches (115/85) 
• 10 Pull Ups 

-Then-

• 300 Meter Run 

-Into-

3 Rounds 

• 10 Burpees Over DB 
• 20 Alt DB Snatches (50/35) 
• 10 Pull Ups 

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Cardio Option: For Time 

• 300 Meter Run 

-Into-

3 Rounds 

• 10 Burpees Over KB
• 20 American KB Swings (24K/16K)
• 10 Pull Ups 

-Then-

• 300 Meter Run 

-Into-

3 Rounds 

• 10 Burpees Over DB 
• 20 Alt DB Snatches (50/35) 
• 10 Pull Ups 

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Core: 5 Rounds 

• 20 Alt Single Leg V-Ups
• 20 Flutter Kicks