WOD: Saturday, November 16th, 2024

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 5 Shoulder to Overhead (acending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 300 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

• 7 Shoulder to Overhead (135/95) 
• 7 Strict Pull Ups 

-Then-

• 300 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

• 9 Shoulder to Overhead (115/85) 
• 9 Pull Ups (Kipping)

-Then-

• 300 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

• 11 Shoulder to Overhead (105/75) 
• 11 Chest to Bar Pull Ups 

*CRX: 

• Weights: 5 Reps (185/115) – 7 Reps (155/105) – 9 Reps  (135/95) 
• 7 Strict Pull ups – 9 Chest to Bar – 5 Bar Muscle ups 

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Cardio Option: For Time 

• 300 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

• 7 Atomic Sit Ups (25/15) 
• 7 Strict Pull Ups 

-Then-

• 300 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

• 9 Atomic Sit Ups (25/15) 
• 9 Pull Ups (Kipping)

-Then-

• 300 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

• 11 Atomic Sit Ups (25/15) 
• 11 Chest to Bar Pull Ups 

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Accessory Work: Pause Bench Press 

5 Sets x 3 Reps 

• Build up to a tough triple 
• Pause at the chest on every rep 

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Core: 4 Rounds 

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