WOD: Friday, November 3rd, 2023

Warm-up: Group Dynamic

• Plank – Push Up tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes)

4 Sets 

• Sets 1 and 2: 2 Reps each @ 92% of 1RM 
• Sets 3 and 4: 1 Rep each @ 95% of 1RM 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

• Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike

-In remaining time climb the ladder:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

• Alt DB Snatches (50/35) 
• Burpees to a target (pull up bar) 

-Rest 2 Minutes- 

Part B – For Time 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike 
• 10 Burpees to a target 
• 250 Meter Row / 200 Meter Run / 600 Meter Bike 

*2 Hand touch on burpees 

*2 Scores:

• Last FULL Round + partial reps for Part A 
• Time for Part B 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions