WOD: Thursday, August 15th, 2019

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 5 Shoulder to Overhead (ascending weights)

——————————————————————————————————–

Workout: For Time

18 – 15 – 12 – 9

• Calorie Row/Bike/Runner
• Burpee over the bar
• Shoulder to Overhead (115/85)

After each round complete = 200 Meter Run

–——————————————————————————————————–

Cardio Option: For Time

18 – 15 – 12 – 9

• Calorie Row/Bike/Runner
• Burpee over the bar
• Handstand Push Ups

After each round complete = 200 Meter Run

*HSPU Scale= DB/KB Strict Press (per side)

——————————————————————————————————–

Core: 5 Rounds

• 15 Long Sit Ups
• 30 Side Crunches