WOD: Sunday, July 25th, 2021

Warm-up: Group Dynamic 

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

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: 100 Meter Run 
  • Min 2: 3-5 Power Cleans (ascending weights)
  • Min3: 3 Strict Pull Ups + :10s Chin over bar hold

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Workout: For Time 

  • Buy In: 800 Meter Med-Ball Carry (20/14) 

-Then-

10-9-8-7-6-5-4-3-2-1 Reps Of:

  • Power Cleans (115/85)
  • Pull Ups 

*CRX : Chest 2 Bar Pull Ups / Power Cleans (135/95)

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Cardio Option: For Time 

  • Buy In: 800 Meter Med-Ball Carry (20/14) 

-Then-

10-9-8-7-6-5-4-3-2-1 Reps Of:

  • Rage Balls x 2 (20/15) 
  • Pull Ups 

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Core: 4 Rounds 

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