WOD: Tuesday, August 24th, 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 Min Per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

45 – 45 – 45 – 45 

  • Double Unders 

15 – 12 – 9 – 6 

  • Hang Power Snatches (105/75)
  • Pull Ups 

-Then-

  • Buy out: 800 Meter Run 

*RX+: Chest 2 Bar Pull Ups 

*CRX: Bar/Ring Muscle Ups (5-4-3-2) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

45 – 45 – 45 – 45 

  • Double Unders 

15 – 12 – 9 – 6 

  • American KB Swings (24K/16K) x2
  • Pull Ups 

-Then-

  • Buy out: 800 Meter Run 

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Endurance Work: Assault Bike Tabata 

  • :20s ON / :10s OFF x 8 Sets 

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Core: 5 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 Flutter Kicks