WOD: Thursday, January 20th, 2021
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Shoulder Stretch – 1 Minute per side
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Pre-Game: 9 Minute EMOM
- Min1: :45s Row OR Bike
- Min2: 5 Sumo Deadlift High Pulls (ascending weights)
- Min3: 3 Strict Pull Ups (5 Ring Rows) + :10s Chin over bar hold
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Workout: For Time
2 Rounds
- 18 Sumo Deadlift High Pulls (75/55)
- 12 Pull Ups
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Then-
2 Rounds
- 12 Sumo Deadlift High Pulls (95/65)
- 8 Pull Ups
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Then-
2 Rounds
- 6 Sumo Deadlift High Pulls (115/85)
- 4 Pull Ups
*CRX: Bar/Ring Muscle Ups (6 – 4 – 2)
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Cardio Option: For Time
2 Rounds
- 24 KB Sumo Deadlift High Pulls (24K/16K)
- 12 Pull Ups
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Then-
2 Rounds
- 18 KB Sumo Deadlift High Pulls (24K/16K)
- 8 Pull Ups
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Then-
2 Rounds
- 12 KB Sumo Deadlift High Pulls (24K/16K)
- 4 Pull Ups
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 40 Flutter Kicks
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