WOD: Thursday, September 6th, 2018

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Lat pull downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Run
• 5 Shoulder to Overhead (ascending weights)
• 5 KB Goblet Squats (16k/12k)

Workout: EMOM x 20 Minutes 

• Min 1: Calorie Row (12/9), Bike/Runner (9/7)
• Min 2: 15 Shoulder to Overhead (85/60)
• Min 3: 21 Wall Balls (20/14)
• Min 4: Rest

CRX: EMOM x 20 Minutes 

• Min 1: Calorie Row (15/12), Bike/Runner (12/9)
• Min 2: 12 Shoulder to Overhead (115/85)
• Min 3: 18 Wall Balls (30/20)
• Min 4: Rest

*All work should be done in :45s-:50s, adjust reps if needed !

Core: 5 Rounds

• 15 V-Ups
• :30s Hollow Hold