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