WOD: Thursday, October 5th, 2023
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
- (9/7) Calorie Row OR Bike
- 5 Thrusters (ascending weights)
- 3 Strict Pull Ups
*Practice rope climbs if you plan on rope climbing
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Workout: For Time
5 Rounds
- (18/12) Calorie Row OR (12/8) Calorie Bike
- 6 Thrusters (115/85)
- 2 Rope Climbs
-Then-
- Buy Out: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
*Rope Climb Scaling Options:
- Less Reps (1 Per round)
- Rope Ascents (4 Reps per round)
- Strict Pull Ups (6 Reps per round)
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Cardio Option: For Time
5 Rounds
- (18/12) Calorie Row OR (12/8) Calorie Bike
- 6 Atomic Sit Ups (25/15)
- 2 Rope Climbs
-Then-
- Buy Out: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Bicycle Crunches
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