WOD: Friday, October 22nd, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Scap Push ups w/ pause – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Shoulder to Overhead (17 Minutes)

• Establish a heavy single Shoulder 2 Overhead 

*Barbell will be taken from the rack 

*Can be strict press, push press, push or split jerk

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Workout: AMRAP x 16 Minutes 

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time AMRAP of: 

• 8 Toes 2 Bar 
• 8 Single Arm Devils Press (50/35) 
• 8 Burpees Over DB 

*Devils Press are 4 per side 

*Score is total rounds completed 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions