WOD: Tuesday, October 22nd, 2019

Warm-up: Group Dynamic  

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat Stretch – 1 Min Per side                

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Pre-Game: 9 Min EMOM

• Min1: (7/5) Calorie Row/Bike/Runner
• Min 2: 5 Push Presses (ascending weights)
• Min 3: :10s Chin over bar Hold + :03s Negative

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Workout: For Time

• Buy In: 50 Air Squats

-Then-

15 – 12 – 9 – 12 – 15

• Calorie Row/Bike/Runner
• Chest To Bar Pull Ups
• Push Presses (105/75)

-Then-

• Buy Out: 50 Air Squats

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Cardio Option: For Time

• Buy In: 50 Air Squats

-Then-

15 – 12 – 9 – 12 – 15

• Calorie Row/Bike/Runner
• Chest To Bar Pull Ups
• Atomic Sit Ups (25/15)

-Then-

• Buy Out: 50 Air Squats

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Core: 4 Rounds

• 15 Ab-Wheels
• :30s Hollow Hold