WOD: Saturday, November 30th, 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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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Ski 
  • 3 Power Snatches (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

  • Buy in: (50/40) Cal Row/Ski OR (40/30) Cal Bike

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

  • Power Snatch (135/95) 
  • Pull Ups 

-Then-

  • Buy Out: (50/40) Cal Row/Ski OR (40/30) Cal Bike

*RX+: Strict Pull Ups (same reps) 

*CRX: Bar/Ring MU (5-5-4-4-3-3-2-2-1-1) 

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Cardio Option: For Time 

  • Buy in: (50/40) Cal Row/Ski OR (40/30) Cal Bike

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

  • Alt DB Snatch (50/35) 
  • Pull Ups 

-Then-

  • Buy Out: (50/40) Cal Row/Ski OR (40/30) Cal Bike

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Core: 4 Rounds 

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