WOD: Sunday, November 12th, 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 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Calorie Row/Bike/Runner/Ski (increasing intensity) 
  • Min2: 5 Hang Power Snatches (ascending weights)
  • Min3: 3 Strict Pull Ups + :10s Chin over Bar Hold 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 5 Hang Power Snatches (105/75) 
  • 5 Pull Ups 

*Score is total # of calories completed in 21 Minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 10 American KB Swings (24K/16K) 
  • 5 Pull Ups 

*Score is total # of calories completed in 21 Minutes 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • :30s Side Plank (per side)