WOD: Thursday, August 15th, 2019

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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 stretch – 1 Minute per side 

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 5 Shoulder to Overhead (ascending weights)

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Workout: For Time

18 – 15 – 12 – 9

  • Calorie Row/Bike/Runner
  • Burpee over the bar
  • Shoulder to Overhead (115/85)

After each round complete = 200 Meter Run

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Cardio Option: For Time

18 – 15 – 12 – 9

  • Calorie Row/Bike/Runner
  • Burpee over the bar
  • Handstand Push Ups

After each round complete = 200 Meter Run

*HSPU Scale= DB/KB Strict Press (per side)

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Side Crunches