WOD: Saturday, September 22nd, 2018
Warm-up: Group Dynamic
- 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
- 30 Double Unders
- 3 Shoulder to Overhead (ascending weighs)
- 5 Broad Jumps
Workout: For Time
- 2o Shoulder to Overhead (95/65)
- 16 Shoulder to Overhead (115/85)
- 12 Shoulder to Overhead (135/95)
- 8 Shoulder to Overhead (155/105)
- 4 Shoulder to Overhead (175/115)
B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)
Strength: Bench Press
- 4 sets x 5 Reps at a 31×0 Tempo
*3 seconds on the way down, 1 second pause at the chest each rep
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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