WOD: Tuesday, September 19th, 2023

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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 (150M Runner) 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

*If you plan on rope climbing, practice in the pregame! 

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Workout: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • 6 Hang Power Snatches (105/75) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 Meter Runner) 

*Score is total # of Rounds + Reps in 18 Minutes

*Rope Climb Scaling Options: 

  • Scale Reps (1 Per round) 
  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • 6 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 Meter Runner) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)