WOD: Tuesday, November 21st, 2023

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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 (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Power Snatches (ascending weights) 
  • 1 Wall Walk 

*Row must be done on Damper setting 10 

*Bike is ARMS ONLY

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Workout: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Into-

4 Rounds 

  • 2 Wall Walks 
  • 6 Power Snatches (115/85) 
  • 12 Box Jump Overs (24”/20”)

-Then-

  • Buy out: 500 Meter Row OR 1200 Meter Bike 

*Row must be done on Damper setting 10 

*Bike is ARMS ONLY

*Wall Walk Scaling Options 

  • Scale Reps (1 Per round) 
  • Scale Distance 
  • Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Into-

4 Rounds 

  • 2 Wall Walks 
  • 12 Alt DB Snatches (50/35) 
  • 12 Box Jump Overs (24”/20”)

-Then-

  • Buy out: 500 Meter Row OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches