WOD: Sunday, November 10th, 2024

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 min cap)

• 250 Meter Row OR 600 Meter Bike 
• 3 Hang Power Snatches (ascending weights) 
• 10 Double Unders or 20 Singles 

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Workout: For Time 

3 Rounds 

• 21 Double Unders 
• 15 Med-Ball Push Press (20/14) 
• 9 Hang Power Snatches (105/75) 

-Then-

• 1000 Meter Row/Ski OR 2400 Meter Bike

-Then-

3 Rounds 

• 9 Hang Power Snatches (105/75) 
• 15 Med-ball Push Press (20/14) 
• 21 Double Unders 

*Light barbell – HPS should be done in no more than 2 sets

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Cardio Option: For Time 

3 Rounds 

• 21 Double Unders 
• 15 Med-Ball Push Press (20/14) 
• 10 DB Hang Power Snatches (50/35)

-Then-

• 1000 Meter Row/Ski OR 2400 Meter Bike

-Then-

3 Rounds 

• 10 DB Hang Power Snatches (50/35) 
• 15 Med-ball Push Press (20/14) 
• 21 Double Unders 

*Alt not necessary – must do 5 per side on DB 

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Core: 4 Rounds 

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