WOD: Friday, September 10th, 2021

Warm-up: Group Dynamic

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

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Strength: Upper Body Endurance 

EMOM x 8 Minutes

• Min 1: :30s of Max Push Press (105/75)
• Min 2: :30s of Max Hand Release Push Ups 

*CRX: 3 Wall Walks on Minute 2 

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Workout: For Time

• 400 Meter Run 

-Into-

14 – 10 – 6 

• Alt Single Arm Devils Press (50/35) 
• Pull Ups 

-Then-

• 400 Meter Run 

-Into-

6 – 10 – 14 

• Alt Single Arm Devils Press (50/35) 
• Pull Ups 

*CRX: Bar/Ring Muscle Ups (6-4-2) / (2-4-6)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions