WOD: Thursday, November 16th, 2023

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3-5 Overhead Squats (ascending weights) 
• :10s Chin over Bar Hold OR RIng Row Hold 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Strict Pull Ups 
• 8 Overhead Squats (95/65) 

-Rest :90s-

AMRAP x 7 Minutes 

• Run to the end of the driveway
• 6 Strict Pull Ups 
• 6 Overhead Squats (105/75) 

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 4 Strict pull Ups 
• 4 Overhead Squats (115/85) 

*3 Scores – Rounds + Reps for each AMRAP

*CRX Weights/Reps:

• 6 Reps (115/85) 
• 4 Reps (135/95) 
• 2 Reps (155/105) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Strict Pull Ups 
• 8 Atomic Sit Ups (25/15)

-Rest :90s-

AMRAP x 7 Minutes 

• Run to the end of the driveway
• 6 Strict Pull Ups 
• 6 Atomic Sit Ups (25/15)

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 4 Strict pull Ups 
• 4 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold