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)