WOD: Friday, September 17th, 2021

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Warm-up: Group Dynamic

  • Cat – Camels – 10 SLOW Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat-Shoulder Stretch – :30s Per side x 3 

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Strength: Upper Body Endurance 

In a 6 Minute Window

  • Establish a heavy single strict press 

-Rest 1 Minute and then complete-

EMOM x 6 Minutes 

  • Min 1: 5 Strict Press (75% of Part A)
  • Min 2: :45s Cardio Machine Option

*Cardio Machine Options

  • A- Rower on Damper Setting 10
  • B- Assault Bike Arms Only 

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Workout: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…..

  • Calorie Row OR Bike 
  • Power Cleans (95/65)
  • Toes 2 Bar 

-Rest 2 Minutes-

Part B – For Time 

  • 9 Toes 2 Bar 
  • 15 Power Cleans (95/65)
  • (21/18) Calorie Row OR Bike 

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Cardio Option: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…..

  • Calorie Row OR Bike 
  • Russian KB Swings (24K/16K)
  • Toes 2 Bar 

-Rest 2 Minutes-

Part B – For Time 

  • 9 Toes 2 Bar 
  • 15 Russian KB Swings (24K/16K)
  • (21/18) Calorie Row OR Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions