WOD: Wednesday, November 13th, 2024

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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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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 
  • 3 Snatches (Squat OR Power) 

*Start light and add weight per round 

*Can be done as touch n’ go or drop singles 

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Workout: For Time 

  • (42/36) Calorie Row OR (36/28) Calorie Bike 
  • 21 Toes to Bar 
  • 42 Alt DB Snatches (50/35)
  • 21 Toes to Bar 
  • (42/36) Calorie Row OR (36/28) Calorie Bike 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold