WOD: Thursday, November 2nd, 2023

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Couch Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Ski/Runner 
  • 5 Thrusters (ascending weights) 
  • :10s Chin over bar hold OR RIng Row Hold 

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Workout: AMRAP Repeats 

AMRAP x 6 Minutes 

  • 21 Double Unders 
  • 9 Thrusters (95/65)
  • 5 Strict Pull Ups 

-Rest :90s- 

AMRAP x 6 Minutes 

  • 21 Double Unders 
  • 7 Thrusters (115/85)
  • 5 Pull Ups 

-Rest :90s- 

AMRAP x 6 Minutes 

  • 21 Double Unders 
  • 5 Thrusters (135/95) 
  • 5 Chest to Bar Pull Ups 

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Cardio Option: AMRAP Repeats 

AMRAP x 6 Minutes 

  • 21 Double Unders 
  • 9 Atomic Sit Ups (25/15)
  • 5 Strict Pull Ups 

-Rest :90s- 

AMRAP x 6 Minutes 

  • 21 Double Unders 
  • 7 Atomic Sit Ups (25/15)
  • 5 Pull Ups 

-Rest :90s- 

AMRAP x 6 Minutes 

  • 21 Double Unders 
  • 5 Atomic Sit Ups (25/15)
  • 5 Chest to Bar Pull Ups 

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Core: 5 Rounds 

  • 30 Scissor Kicks 
  • 30 Flutter Kicks