WOD: Thursday, November 7th, 2024

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 

• 250 Meter Row OR 600 Meter Bike 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :10s Dead Hang from pull up bar 

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Workout: For Time 

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 9 – 6 

• Pull Ups 
• Sumo Deadlift High Pulls (105/75) 

-Then-

• 500 Meter Row OR 1200 Meter Bike 

-Then-

6 – 9 – 12 

• Pull Ups 
• Sumo Deadlift High Pulls (105/75)

-into-

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Cardio Option: For Time 

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 9 – 6 

• Pull Ups 
• Rage Balls (20/15) x2 

-Then-

• 500 Meter Row OR 1200 Meter Bike 

-Then-

6 – 9 – 12 

• Pull Ups 
• Rage Balls (20/15) x2 

-into-

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)