WOD: Friday, January 22nd, 2021

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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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Strength: Strict Press (12-15 Minutes)

  • 5 Sets x 5 Reps @ 65-70% of 1 Rep Max

*Sets 1-3 have a :03s pause at the shoulders on each rep

*Sets 4 and 5 have no pause 

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Workout: 4 Rounds 

  • (27/24) Calorie Row 
  • 18 DB Hang Snatches (50/35)
  • 9 Toes 2 Bar 

*DB Hang Snatch is 9 per side switch whenever you’d like 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions