WOD: Friday, August 20th, 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/Hip Stretch – 1 Minute per side 

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Strength: Strict Press 

In an 8 Minute window:

  • Establish a heavy single strict press 

-Rest 1 Minute then complete:

EMOM x 6 Minutes

  • Min1: 5 Strict Press @80% of Part A
  • Min2: :30s of Mountain Climbers 

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Workout: AMRAP x 16 Minutes 

  • 4 Strict Pull Ups 
  • 8 DB/KB Hang Clean and Jerks (50/35)
  • (12/8) Calorie Row OR Bike  

*Every 4 Minutes (NOT including 0:00) complete: 

  • 100 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions