WOD: Friday, July 12th, 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)

  • 5 Sets x 1 Rep @80-85% of 1 Rep max

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Workout: AMRAP Repeats ( :90s Rest B/W)

AMRAP x 9 Minutes

  • (15/12) Calorie Row/Bike/Runner
  • 12 Power Snatches (75/55)
  • 12 Ring/Matador Dips

AMRAP x 7 Minutes–

  • (12/9) Calorie Row/Bike/Runner
  • 9 Power Snatches (95/65)
  • 9 Ring/Matador Dips

AMRAP x 5 Minutes

  • (9/6) Calorie Row/Bike/Runner
  • 6 Power Snatches (105/75)
  • 6 Ring/Matador Dips

*CRX: Ring/Bar Muscle Ups (4-3-2)

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Cardio Option: AMRAP Repeats (:90s Rest B/W)

AMRAP x 9 Minutes

  • (15/12) Calorie Row/Bike/Runner
  • 12 Rage Balls (20/15)
  • 12 Ring/Matador Dips

AMRAP x 7 Minutes

  • (12/9) Calorie Row/Bike/Runner
  • 9 Rage Balls (20/15)
  • 9 Ring/Matador Dips

AMRAP x 5 Minutes

  • (9/6) Calorie Row/Bike/Runner
  • 6 Rage Balls (20/15)
  • 6 Ring/Matador Dips

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions