WOD: Thursday, December 7th, 2023

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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 

  • 1 Minute Row / Runner / Bike 
  • 3 Power Snatches (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 6 Power Snatches (135/95) 
  • 6 Strict Pull Ups 

-Into-

2 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 12 Alt DB Snatches (50/35) 
  • 12 Pull Ups 

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Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 18 Rage Balls (20/15) 
  • 6 Strict Pull Ups 

-Into-

2 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 12 Alt DB Snatches (50/35) 
  • 12 Pull Ups 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches