WOD: Sunday, October 1st, 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) 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 SLOW Knee Raises OR 5 Strict Toes to Bar 

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Workout: For Time 

  • Buy In: 500 Meter Med-ball Run (20/14) 

-Then-

16 – 14 – 12 – 10 – 8 

  • Toes to Bar 

8 – 7 – 6 – 5 – 4 

  • Hang Power Snatches (115/85) 

-Then-

  • Buy Out: 500 Meter Med-ball Run (20/14) 

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Cardio Option: For Time 

  • Buy In: 500 Meter Med-ball Run (20/14) 

-Then-

16 – 14 – 12 – 10 – 8 

  • Toes to Bar 
  • DB Hang Snatches (50/35) *half per side 

-Then-

  • Buy Out: 500 Meter Med-ball Run (20/14) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches