WOD: Thursday, July 8th, 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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Pre-game: 4 Rounds (12 Min Cap)

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 3 Strict Pull Ups 

*If you plan on rope climbing, practice from rounds 2-4

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Workout: For Time

  • 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike
  • 24 Sumo Deadlift High Pulls (75/55)
  • 4 Rope Climbs 

-Then-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike
  • 18 Sumo Deadlift High Pulls (95/65)
  • 3 Rope Climbs 

-Then-

  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike
  • 12 Sumo Deadlift High Pulls (105/75)
  • 2 Rope Climbs 

RX+: 13 Foot Rope 

CRX: Legless Rope Climbs 

Rope Climb Scaling Options: 

  • 2:1 Rope Ascents (8 – 6 – 4)
  • 3:1 Strict Pull Ups (12 – 9 – 6)

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Cardio Option: For Time

  • 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike
  • 36 Russian KB Swings (24K/16K)
  • 4 Rope Climbs 

-Then-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike
  • 30 Russian KB Swings (24K/16K)
  • 3 Rope Climbs 

-Then-

  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike
  • 24 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s 6-Inch Hold