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 

——————————————————————————————————–

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

——————————————————————————————————–

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) 

——————————————————————————————————–

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 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 40 Flutter Kicks