WOD: Thursday, July 14th, 2022

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :20s Plank on Hands 

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14) 
  • 40 Med-Ball Push Press (20/14) 
  • 20 Sumo Deadlift High Pulls (75/55) 

-Into-

  • 400 Meter Med-Ball Run (20/14) 
  • 30 Med-Ball Push Press (20/14) 
  • 15 Sumo Deadlift High Pulls (95/65)

-Into-

  • 400 Meter Med-Ball Run (20/14)
  • 20 Med-Ball Push Press (20/14) 
  • 10 Sumo Deadlift High Pulls (115/85) 

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Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14) 
  • 40 Med-Ball Push Press (20/14) 
  • 40 Rage Balls (20/15) 

-Into-

  • 400 Meter Med-Ball Run (20/14) 
  • 30 Med-Ball Push Press (20/14) 
  • 30 Rage Balls (20/15) 

-Into-

  • 400 Meter Med-Ball Run (20/14)
  • 20 Med-Ball Push Press (20/14) 
  • 20 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings