WOD: Monday, January 4th, 2020

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 3 Strict Pull Ups 

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Workout: For Time

3 Rounds 

  • 18 Alternating DB Step Ups (50/35) 
  • 12 Sumo Deadlift High Pulls (105/75)
  • 6 Pull Ups 

-1000 Meter Row –

3 Rounds 

  • 6 Pull Ups 
  • 12 Sumo Deadlift High Pulls (105/75)
  • 18 Alternating DB Step Ups (50/35) 

*All step ups will be done to a 20” box 

*CRX: 3 Bar Muscle Ups instead of 6 Pull Ups 

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Cardio Option: For Time

3 Rounds 

  • 18 Alternating DB Step Ups (50/35) 
  • 18 Rage Balls (20/15)
  • 6 Pull Ups 

-1000 Meter Row –

3 Rounds 

  • 6 Pull Ups 
  • 18 Rage Balls (20/15)
  • 18 Alternating DB Step Ups (50/35) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks