WOD: Monday, September 5th, 2022 (7:30, 8:30, 9:30 ONLY)

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 

  • (9/7) Calorie Row OR Bike 
  • 5 Power Cleans (ascending weights)
  • :10s Chin over Bar hold OR Top of ring row hold 

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Workout: For Time 

3 Rounds 

  • (21/18) Calorie Row OR (18/15) Calorie Bike
  • 15 Power Cleans (135/95) 
  • 9 Strict Pull Ups  

-Then-

  • Buy Out: 800 Meter Med-Ball Run (20/14) 

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Cardio Option: For Time 

3 Rounds 

  • (21/18) Calorie Row OR (18/15) Calorie Bike
  • 18 Burpee-Rage Balls (20/15) 
  • 9 Strict Pull Ups  

-Then-

  • Buy Out: 800 Meter Med-Ball Run (20/14) 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold