WOD: Thursday, September 30th, 2021

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 

——————————————————————————————————–

Endurance: Every 2 Minutes for 10 Minutes (5 Rounds)

• (12/8) Calorie Bike OR Row
• 6 Burpees to a plate (45)

——————————————————————————————————–

Workout: For Time 

1 Round

• 400 Meter Run 
• 24 Alternating DB Snatches (50/35) 
• 18 Pull Ups 

-Into-

2 Rounds 

• 200 Meter Run
• 12 Alt DB Snatches (50/35)
• 9 Pull Ups 

-Into-

3 Rounds 

• Run the stairs 
• 8 Alt DB Snatches (50/35)
• 6 Pull Ups 

CRX: Bar/Ring Muscle Ups (8 – 4 – 2) 

——————————————————————————————————–

Strength Work: Single Leg 

4 Sets 

• 10 DB Box Step Ups (24”/20”)(50/35) 
• 10 Single Leg Glute Bridges (Per side) 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations