WOD: Tuesday, November 23rd, 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 Min per side
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Pre-Game: 4 Rounds
- 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
- 3 Power Clean & Jerks (ascending weights)
- 3 Strict Pull Ups OR 5 Ring Rows
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Workout: For Time
10 – 8 – 6 – 4 – 2
- Power Clean and Jerks (115/85)
- Pull Ups
-Then-
- 500 Meter Row/ 400 Meter Run/ 1200 M Bike
-Then-
2 – 4 – 6 – 8 – 10
- Power Clean and Jerks (115/85)
- Pull Ups
*CRX: Bar/Ring Muscle Ups 5-4-3-2-1 / 1-2-3-4-5
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Cardio Option: For Time
10 – 8 – 6 – 4 – 2
- Atomic Sit Ups (25/15)
- Pull Ups
-Then-
- 500 Meter Row/ 400 Meter Run/ 1200 M Bike
-Then-
2 – 4 – 6 – 8 – 10
- Atomic Sit Ups (25/15)
- Pull Ups
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- :20s Unweighted Hanging Knee Raise Hold
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