WOD: Sunday, July 10th, 2022

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 5 Hang Power Snatches (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

——————————————————————————————————–

Workout: AMRAP x 21 Minutes 

• Buy In: Run the Loop 

-Then in remaining time, AMRAP of: 

• 6 Pull ups 
• 9 Hang Power Snatches (105/75) 
• 12 Weighted Ab-Mat Sit Ups (20/14) 

*Score is total # of Rounds + Reps completed in remaining time

*CRX: 3 Bar/Ring Muscle Ups 

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

• Buy In: Run the Loop 

-Then in remaining time, AMRAP of: 

• 6 Pull ups 
• 9 American KB Swings (24K/16K)
• 12 Weighted Ab-Mat Sit Ups (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)