WOD: Sunday, August 15th, 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/Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds w/ partner

  • 100 Meter Run 
  • 3 Shoulder to Overhead (ascending weights)
  • :15s Hanging Knee Raise Hold 

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Workout: Partner AMRAP x 21 Minutes 

Partner A

  • 300 Meter Run 
  • 9 Shoulder to Overhead (105/75) 
  • 9 Toes 2 Bar 

Partner B

  • Max Calorie Row OR Bike 

*Partners switch once Partner A completes 1 Full round of Run-S20H-T2B

*Two Scores – Full Rounds + Reps and Total Calories completed 

*ONE BIKE OR ROWER – 2 Barbells if preferred 

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Solo Option: AMRAP + Max Cal 

AMRAP x 16 Minutes 

  • 300 Meter Run 
  • 9 Shoulder to Overhead (105/75) 
  • 9 Toes 2 Bar 

*At the 16 Min mark complete:

  • 5 Minute Max Calorie Row OR Bike 

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Cardio Option: Partner AMRAP x 21 Minutes 

Partner A

  • 300 Meter Run 
  • 12 Rage Balls (20/15)
  • 9 Toes 2 Bar 

Partner B

  • Max Calorie Row OR Bike 

*Partners switch once Partner A completes 1 Full round of Run-RB-T2B

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Accessory Work: Sandbag OR Dball 

3 Sets 

  • 5 Sandbag OR Dball Over Shoulder 
  • :30s Sandbag OR Dball Bear Hug Hold 

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Core: 4 Rounds 

  • 10 Half Kneeling Banded Paloff Presses
  • :20s Half Kneeling Paloff Press Hold