WOD: Sunday, July 31st, 2022

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s plank on hands – :10s of SLOW push ups 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

• 150 Meter Row OR 300 Meter Bike 
• 5 Shoulder to Overhead (ascending weights) 
• :10s Chin over bar Hold OR Ring Row Hold 

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Workout: For Time 

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

4 – 8 – 12 – 16 – 12 – 8 – 4 

• Pull Ups 
• Shoulder to Overhead (115/85) 

-Then-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike 

*CRX: Bar/Ring Muscle Ups (1-2-3-4-3-2-1 Reps)

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Cardio Option: For Time 

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

4 – 8 – 12 – 16 – 12 – 8 – 4 

• Pull Ups 
• Alt DB Devils Press (50/35) 

-Then-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)