WOD: Friday, September 23rd, 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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Strength: Push Press (17 Minutes) 

  • Establish a 1 Rep Max 

*Warm Up Rep Scheme: 

  • 5 – 5 – 3 – 3 – 1 – 1 – 1 etc…

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Workout: AMRAP x 18 Minutes 

  • 3 Strict Pull Ups 
  • 9 Thrusters (75/55) 
  • (12/9) Calorie Row OR Bike 

*Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

*Score is total # of Rounds + Reps completed in 18 minutes 

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Cardio Option:  AMRAP x 18 Minutes 

  • 3 Strict Pull Ups 
  • 9 Atomic Sit Ups (25/15) 
  • (12/9) Calorie Row OR Bike 

*Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions