WOD: Sunday, September 26th, 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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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :10s Chin Over Bar Hold 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • (6/4) Strict Pull Ups 
  • 12 Sumo Deadlift High Pulls (105/75)
  • 24 Double Unders 

-Then-

  • Buy Out: 800 Meter Run 

*CRX: 2 Strict Ring/Bar Muscle Ups 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • (6/4) Strict Pull Ups 
  • 18 KB High Pulls (24K/16K)
  • 24 Double Unders 

-Then-

  • Buy Out: 800 Meter Run 

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Accessory Work: Handstand Push Ups 

  • Beginner: Work on Kicking upside down against the wall
  • Intermediate: 4 Sets – :10s HS Hold + 3 HSPU (Strict or Kipping)
  • Advanced: 4 Sets – :10s HS Hold + 5 HSPU + :10s HS Hold 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations