WOD: Sunday, October 24th, 2021

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 

• Run to the end of the driveway 
• 5 Sumo Deadlift High Pulls (ascending weights)
• :10s chin over bar hold 

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Workout: AMRAP Repeats 

AMRAP x 5 Minutes 

• 3 Pull Ups 
• 5 Box Jump Overs (24”/20”)
• 7 Sumo Deadlift High Pulls (95/65) 

-Rest 2 Min-

AMRAP x 5 Minutes 

• 3 Pull Ups 
• 5 Box Jump Overs (24”/20”)
• 5 Sumo Deadlift High Pulls (105/75) 

-Rest 2 Min-

AMRAP x 5 Minutes 

• 3 Pull Ups 
• 5 Box Jump Overs (24”/20”)
• 3 Sumo Deadlift High Pulls (115/85) 

CRX: 1 Bar/Ring Muscle Up 

3 Seperate scores – One for each AMRAP

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Cardio Option: AMRAP Repeats 

AMRAP x 5 Minutes 

• 3 Pull Ups 
• 5 Box Jump Overs (24”/20”)
• 9 Rage Balls (20/15

-Rest 2 Min-

AMRAP x 5 Minutes 

• 3 Pull Ups 
• 5 Box Jump Overs (24”/20”)
• 7 Rage Balls (20/15

-Rest 2 Min-

AMRAP x 5 Minutes 

• 3 Pull Ups 
• 5 Box Jump Overs (24”/20”)
• 5 Rage Balls (20/15

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Endurance Work: Assault Bike Intervals 

5 Sets 

• :30s Hard Effort 
• :30s Slow Pedal 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (15/10)
• 30 DB Side Bends (50/35)