WOD: Thursday, September 12th, 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: 3 Rounds 

• 200 Meter Run 
• 3 Hang Power Snatches (ascending weights) 
• 3 Strict Pull Ups 

*Warm up rope climbs if you are rope climbing 

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Workout: For Time 

• 800 Meter Run 

-Into-

15 – 12 – 9 

• Hang Power Snatches (105/75) 

3 – 3 – 3 

• Rope Climbs 

-Then-

• 400 Meter Run 

-Into-

30 – 24 – 18 

• DB Hang Snatches (50/35) *half per side

2 – 2 – 2 

• Rope Climbs 

*Rope Climb Scaling Options: 

• Scale Reps OR Distance 
• Rope Ascents (6-6-6 and then 4-4-4) 
• Strict Pull Ups (9-9-9 and then 6-6-6) 

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Cardio Option: For Time 

• 800 Meter Run 

-Into-

15 – 12 – 9 

• American KB Swings (24K/16K) 

3 – 3 – 3 

• Rope Climbs 

-Then-

• 400 Meter Run 

-Into-

30 – 24 – 18 

• DB Hang Snatches (50/35) *half per side

2 – 2 – 2 

• Rope Climbs 

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Core: 4 Rounds 

• CrossBody Mountain Climbers
• :30s Side Plank (per side)