WOD: Friday, July 30th, 2021

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side 

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Strength: Leg Endurance EMOM 

EMOM x 10 Minutes 

  • Min 1: :30s of Max Thrusters (95/65) 
  • Min 2: :30s Med-Ball Wall Sit 

*Pick a thruster weight that allows you to hang on for all :30s 

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Workout: For Time 

42 – 30 – 18 

  • Alternating DB Snatch (50/35) 

21 – 15 – 9 

  • Pull Ups 

*After each round of pull ups complete:

  • 200 Meter Run 

*RX+: Chest 2 Bar Pull Ups 

*CRX: Bar/Ring Muscle Ups (9 – 6 – 3) 

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions