WOD: Sunday, July 22nd, 2018

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds

  • Calorie Row/Bike/Runner (10/8)
  • 5 KB Goblet Squats (16k/12k)
  • 5 Push presses (ascending weights)

 

Workout: For Time

  • Buy In: 100 Double Unders

-Then-

4 Rounds

  • 300 Meter Run
  • 20 Wall Balls (20/14)
  • 10 Push Press (95/65)

-Then-

  • Buy Out: 100 Double Unders

 

Strength: Bench Press

  • 4 Sets x 4 Reps @moderate weight

 

Core: 4 Rounds

  • 10 High Knees
  • :20s High Knee Hold (from pull up bar)