WOD: Sunday, December 3rd, 2023

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Slow Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row OR 500 Meter Bike 
  • 3 Power Snatches (ascending weights) 
  • 3 Overhead Squats (ascending weights) 

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Workout: Ladder + For Time 

Part A: Ladder x 14 Minutes 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

  • Power Snatches (105/75)
  • Overhead Squats (105/75)
  • Burpees Over Bar 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 10 Overhead Squats (105/75) 
  • 250 Meter Row OR 500 Meter Bike 

*Two scores:

  • Last full round completed + partial reps 
  • Time to complete Part B 

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Cardio Option: Ladder + For Time 

Part A: Ladder x 14 Minutes 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

  • Alt DB Snatches (50/35)
  • DB Overhead Squats (50/35) *half per side
  • Burpees Over DB

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 10 Alt DB Snatches (50/35) 
  • 250 Meter Row OR 500 Meter Bike 

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Core: 5 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)