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)
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