WOD: Wednesday, July 27th, 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
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 Meter Run
- 5 Deadlifts (ascending weights)
- 3 Strict Pull Ups OR 5 Ring Rows
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Workout: 2 Intervals (8 Min ON / 2 Min OFF)
- Buy In: 500 Meter Run
-Then in remaining time, AMRAP of:
- 4 Chest to Bar Pull Ups
- 8 Deadlifts (205/135)
- 12 Alt Med-Ball Lunges (20/14)
*2 Total Scores – Rounds + Reps for each interval
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Cardio Option: 2 Intervals (8 Min ON / 2 Min OFF)
- Buy In: 500 Meter Run
-Then in remaining time, AMRAP of:
- 4 Chest to Bar Pull Ups
- 8 Russian KB Swings (24K/16K)
- 12 Alt Med-Ball Lunges (20/14)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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