WOD: Saturday, October 28th, 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)

  • Run to the end of the driveway (150 M Air Runner)
  • 3 Clusters (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

  • Buy In: Run the Loop 

-Then complete 5 Rounds of: 

  • 6 Clusters (155/105) 
  • 6 Pull Ups 
  • (18/12) Calorie Row OR (12/9) Calorie Bike

*CRX: 3 Bar/Ring Muscle Ups

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Cardio Option: For Time 

  • Buy In: Run the Loop 

-Then complete 5 Rounds of: 

  • 9 Atomic Sit Ups (25/15) 
  • 6 Pull Ups 
  • (18/12) Calorie Row OR (12/9) Calorie Bike

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Strength: Bench Press 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM

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Core: 4 Rounds 

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