WOD: Tuesday, November 7th, 2023
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 100 Meter Run
- 3 Power Snatches (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
3 Rounds
- 200 Meter Run
- 14 Toes to Bar
- 7 Power Snatches (115/85)
-Into-
3 Rounds
- 200 Meter Run
- 28 Ab-Mat Sit Ups
- 14 Alt DB Snatches (50/35)
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Cardio Option: For Time
3 Rounds
- 200 Meter Run
- 14 Toes to Bar
- 14 Rage Balls (20/15)
-Into-
3 Rounds
- 200 Meter Run
- 28 Ab-Mat Sit Ups
- 14 Alt DB Snatches (50/35)
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Core: 4 Rounds
- 30 Plate Twists (25/15)
- 30 DB Side Bends (50/35)
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