WOD: Saturday, October 21st, 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 Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row / 100 Meter Runner / 300 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • :10s Chin over bar OR Ring Row Hold 

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Workout: AMRAP x 20 Minutes 

  • 2 Power Cleans (185/115) 
  • 5 Strict Pull Ups 
  • 20 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 250 Meter Row / 600 Meter Bike / 200 Meter Runner

*CRX: 2 Power Cleans (205/135) 

*Score is total # of Rounds + Reps completed in 20 Min 

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Cardio Option: AMRAP x 20 Minutes 

  • 5 Burpee-Rage Balls (20/15) 
  • 5 Strict Pull Ups 
  • 20 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 250 Meter Row / 600 Meter Bike / 200 Meter Runner

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Strength: Bench Press 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM

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Core: 4 Rounds 

  • 20 Weighted reach the Ceilings (25/15) 
  • 20 Kick the Ceilings