WOD: Sunday, September 29th, 2019

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Warm-up: Group Dynamic    

  • Group Jog – 3 Laps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • 30 Double Unders
  • 5 Shoulder to Overhead (ascending weights)
  • :20s Wall Sit  

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Workout: For Time

18 – 15 – 12 – 9

  • DB/KB Goblet Squats (50/35)(24k/16k)
  • Shoulder to Overhead (95/65)

4 – 3 – 2 – 1

  • Rope Climbs

*Before each round of goblet squats complete= 200 Meter Run

*Workout starts on a 200 meter run

*RC Scale= 2:1 Rope Ascents (8-6-4-2) OR 3:1 Strict Pull ups (12-9-6-3)

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Cardio Option: For Time

18 – 15 – 12 – 9

  • DB/KB Goblet Squats (50/35)(24k/16k)
  • Rage Balls (20/15)

4 – 3 – 2 – 1

  • Rope Climbs

*Before each round of goblet squats complete= 200 Meter Run

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations