WOD: Tuesday, October 17th, 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 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 5 Shoulder to Overhead (ascending weights) 
• :10s Chin Over Bar OR Ring Row Hold 

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Workout: For Time 

• 300 Meter Run 

-into-

2 Rounds 

• 9 Chest 2 Bar Pull Ups 
• 9 Shoulder to Overhead (135/95) 
• 9 Box Jumps (24”/20”)

-Then-

• 300 Meter Run 

-into-

2 Rounds 

• 7 Chest 2 Bar Pull Ups 
• 7 Shoulder to Overhead (135/95) 
• 7 Box Jumps (24”/20”)

-Then-

• 300 Meter Run 

-into-

2 Rounds 

• 5 Chest 2 Bar Pull Ups 
• 5 Shoulder to Overhead (135/95) 
• 5 Box Jumps (24”/20”)

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Cardio Option: For Time 

• 300 Meter Run 

-into-

2 Rounds 

• 9 Chest 2 Bar Pull Ups 
• 9 Burpee-Rage Balls (20/15) 
• 9 Box Jumps (24”/20”)

-Then-

• 300 Meter Run 

-into-

2 Rounds 

• 7 Chest 2 Bar Pull Ups 
• 7 Burpee-Rage Balls (20/15) 
• 7 Box Jumps (24”/20”)

-Then-

• 300 Meter Run 

-into-

2 Rounds 

• 5 Chest 2 Bar Pull Ups 
• 5 Burpee-Rage Balls (20/15) 
• 5 Box Jumps (24”/20”)

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold