WOD: Wednesday, July 27th, 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 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