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