WOD: Sunday, December 8th, 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: 3 Rounds 

  • Run to the end of the driveway
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 12 Strict Pull Ups 
  • 16 Deadlifts (185/115) 

-then-

2 Rounds 

  • 200 Meter Run 
  • 6 Strict Pull Ups 
  • 8 Deadlifts (185/115) 

-then-

4 Rounds 

  • End of the driveway 
  • 3 Strict Pull Ups 
  • 4 Deadlifts (185/115) 

*CRX: Bar/Ring Muscle Ups (8 – 4 – 2) 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 12 Strict Pull Ups 
  • 24 Rage Balls (20/15) 

-then-

2 Rounds 

  • 200 Meter Run 
  • 6 Strict Pull Ups 
  • 12 Rage Balls (20/15) 

-then-

4 Rounds 

  • End of the driveway 
  • 3 Strict Pull Ups 
  • 6 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 20 Alt V-Ups 
  • 40 Flutter Kicks