WOD: Saturday, November 2nd, 2024

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Squat Cleans (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 18 Minutes 

  • 9 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 6 Pull Ups 
  • 3 Hang Squat Cleans (135/95) 

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

  • 100 Meter Run (back stairs) 

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

*RX+: 3 Hang Squat Cleans (155/105) 

*CRX: 6 Chest 2 Bar Pull Ups / 3 Hang SC (185/115) 

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Cardio Option: AMRAP x 18 Minutes 

  • 9 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 6 Pull Ups 
  • 9 KB/DB Goblet Squats (24K/16K)(50/35) 

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

  • 100 Meter Run (back stairs) 

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Core: 4 Rounds 

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