WOD: Saturday, November 23rd, 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: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Squat Snatch (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 15 Squat Snatch (135/95) 
• 30 Med-Ball Push Press (20/14) 
• 45 Ab-Mat Sit Ups 
• 800 Meter Run 
• 45 Ab-Mat Sit Ups 
• 30 Med-Ball Push Press (20/14) 
• 15 Squat Snatch (135/95) 

*CRX: 15 Squat Snatch (155/105) 

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Cardio Option: For Time 

• 30 Atomic Sit Ups (25/15) 
• 30 Med-Ball Push Press (20/14) 
• 45 Ab-Mat Sit Ups 
• 800 Meter Run 
• 45 Ab-Mat Sit Ups 
• 30 Med-Ball Push Press (20/14) 
• 30 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press 

• Establish a 5 Rep Max 

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Core: 4 Rounds 

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