WOD 11012025

A. (For warm up)

50’ hamstring leg sweep

400m jog

30 hang power cleans 45/35lb

20 ring rows

10 hanging kips

B. “Spooky Synchro Spirit”

(Teams of 4)

(As many rounds as possible in 31:00)

1 synchronized bar muscle up

1 synchronized power clean 155/105lb

1 synchronized burpee over bar

2 synchronized bar muscle up

2 synchronized power clean

2 synchronized burpee over bar

3 synchronized bar muscle up

3 synchronized power clean

3 synchronized burpee over bar

(Continue to increase +1 on all movements until 31:00)

Synchronized = any 2

C. Static stretches