WOD: Thursday, July 15th, 2021
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Shoulder to Overhead (ascending weights)
- 5 Strict Pull Ups
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Workout: 2 Rounds
- 800 Meter Med-Ball Carry (20/14)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 30 Shoulder To Overhead (115/85)
- 20 Pull Ups
RX+: 20 Chest 2 Bar Pull Ups
CRX: 10 Bar/Ring Muscle Ups
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Cardio Option: 2 Rounds
- 800 Meter Med-Ball Carry (20/14)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 30 DB Shoulder To Overhead (50/35)
- 20 Pull Ups
*DB S2OH is 30 Reps per side (switch arms as desired)
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Lower Body Accessory Work: 4 Sets
- 10 DB/KB Romanian Deadlifts (50/35)(24k/16K) x2
- 10 Single Leg Bulgarian Split Squats Per side
*Add weight to bulgarians if you feel comfortable with them
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Core: 4 Rounds
- 15 V-Ups
- 30 Flutter Kicks
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