WOD: Friday, July 26th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minute Cap)

• 5 Sets x 3 Reps @80-85% of 1 Rep Max

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Workout: For Time

2 Rounds

• (21/18) Calorie Row/Bike/Runner
• 15 Sumo Deadlift High Pulls (75/55)
• 9 Handstand Push Ups

-800 Meter Run-

2 Rounds

• 9 Handstand Push Ups
• 15 Sumo Deadlift High Pulls (75/55)
• (21/18) Calorie Row/Bike/Runner

*HSPU Scale: Single arm DB/KB Strict Press (9 per side)

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Cardio Option: For Time

2 Rounds

• (21/18) Calorie Row/Bike/Runner
• 15 American KB Swings (24k/16k)
• 9 Handstand Push Ups

-800 Meter Run-

2 Rounds

• 9 Handstand Push Ups
• 15 American KB Swings (24k/16k)
• (21/18) Calorie Row/Bike/Runner

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Core: 5 Rounds

• 15 GHD Sit Ups 
• 15 GHD Back Extensions