WOD: Tuesday, November 28th, 2023

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 5 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 18 Minutes 

  • 24 Single Under Crossovers
  • 6 Thrusters (115/85)  
  • 2 Rope Climbs 

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

  • (8/6) Calorie Row / Bike / Ski 

*Score is total # of rounds + reps completed in 18 minutes

*Sub in 48 Single Unders for crossovers 

*Rope Climb scaling options: 

  • Scale the reps (1 per round) 
  • Rope Ascents (4 Per round) 
  • Strict Pull Ups (6 per round) 

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Cardio Option: AMRAP x 18 Minutes 

  • 24 Single Under Crossovers
  • 6 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

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

  • (8/6) Calorie Row / Bike / Ski 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)