WOD: Tuesday, December 19th, 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: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Hang Power Snatches (ascending weights) 
• 3 Strict Pull Ups 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 3 Pull Ups 
• 6 Hang Power Snatches (105/75) 
• 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*CRX: 2 Bar/Ring Muscle Ups / 4 Hang Power Snatches (135/95)

*4 Total Scores:

• One for each round of Max Cals 
• One for each 6 Min AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 3 Pull Ups 
• 6 American KB Swings (24K/16K) 
• 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 V-Ups 
• 30 Bicycle Crunches