WOD: Sunday, October 8th, 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 

——————————————————————————————————–

Pre-Game: 9 Minute EMOM 

• Min1: :45s Row/Bike/Ski (increasing intensity) 
• Min2: 5 Power Snatches (ascending weights)
• Min3: 2 Strict Pull Ups + :10s Chin Over Bar Hold 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Ski 

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

• 5 Strict Pull Ups 
• 5 Power Snatches (115/85) 

*Score is total # of calories completed in 18 Minutes 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Ski 

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

• 5 Strict Pull Ups 
• 10 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 5 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 10 KB Pull Throughs (16K/12K)