WOD: Saturday, December 2nd, 2023

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: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air Runner) 
• 3 Power Cleans (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 800 Meter Run

-Into-

3 Rounds 

• 4 Power Cleans (155/105) 
• 8 Pull Ups 
• 12 Box Jump Overs (24”/20”) 

-Then-

• 800 Meter Run 

-Into-

3 Rounds 

• 12 Box Jump Overs (24”/20”)
• 8 Pull Ups 
• 4 Power Cleans (155/105) 

*RX+: 4 Power Cleans (185/115) 

*CRX: 4 Power Cleans (185/115) / 4 Bar/Ring Muscle Ups 

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Cardio Option: For Time 

• 800 Meter Run

-Into-

3 Rounds 

• 12 Russian KB Swings (24K/16K)
• 8 Pull Ups 
• 12 Box Jump Overs (24”/20”) 

-Then-

• 800 Meter Run 

-Into-

3 Rounds 

• 12 Box Jump Overs (24”/20”)
• 8 Pull Ups 
• 12 Russian KB Swings (24K/16K)

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Strength: Bench Press 

4 Sets 

• 5 Bench Press (increasing weights) 
• 10 DB Bench Press (Light and fast) 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings