WOD: Thursday, September 6th, 2018

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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