WOD: Saturday, August 6th, 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 

• 100 Meter Run 
• 5 thrusters (ascending weights) 
• :10s Chin over Bar Hold 

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Workout: For Time 

3 Rounds 

• 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 
• 10 Pull Ups 
• 5 Thrusters (135/95)

-Then-

• 400 Meter Run

-Then-

3 Rounds 

• 10 Thrusters (95/65) 
• 10 Pull Ups 
• 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

*CRX: 5 Bar/Ring Muscle Ups per round 

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Cardio Option: For Time

3 Rounds 

• 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 
• 10 Pull Ups 
• 10 Atomic Sit Ups (25/15)

-Then-

• 400 Meter Run

-Then-

3 Rounds 

• 10 Atomic Sit Ups (25/15)
• 10 Pull Ups 
• 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

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Strength: Pause Bench Press

4 Sets x 5 Reps 

• Work up to a tough 5 rep max in 4 sets
• Pause at the chest on each rep 

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Core: 4 Rounds 

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