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