WOD: Friday, June 21st, 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 Shoulder Stretch – 1 Minute Per Side

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Strength: Strict Press (12 – 15 Minutes)

  • Build to a heavy single for the day

*Establishing a baseline for our new strength cycle

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Workout: 4 Rounds (5 Minutes ON / 1 minute OFF)

  • Buy In: 500 Meter Row OR 400 Meter Run

-Then in remaining time, AMRAP of:

  • 5 Burpees Over the Bar
  • 5 Shoulder to Overhead (135/95)

*4 separate scores (rounds + reps)

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Cardio Option: 4 Rounds (5 Minutes ON / 1 Minute OFF)

  • Buy In: 500 Meter Row OR 400 Meter Run

-Then in remaining time, AMRAP of:

  • 5 Burpees Over the Bar
  • 10 American KB Swings (24k/16k)

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions