WOD: Tuesday, November 21st, 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 (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
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