WOD: Sunday, August 4th, 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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Pre Game: 3 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 5 Push Press (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

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Workout: 5 Rounds

  • 12 Push Press (95/65)
  • 12 Pull Ups
  • 12 Single Arm DB/KB Push Press (50/35)(24k/16k)
  • 300 Meter Run

*Single arm push press is 6 Reps per side, you do not have to alternate on each rep.

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Cardio Option: 5 Rounds

  • 24 AB-Mat Sit ups
  • 12 Pull Ups
  • 12 Single Arm DB/KB Push Press (50/35)(24k/16k)
  • 300 Meter Run

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold