WOD: Friday, July 7th, 2023

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 sets x 1 Rep 

  • Sets 1 and 2: Done at 90% of 1RM 
  • Sets 3 and 4: Done at 95% of 1RM 

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 14 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 DB Hang Clean and Jerks (50/35) 
  • 6 Strict Pull Ups 

-Then-

  • 400 Meter Med-Ball Run 

-Into-

3 Rounds 

  • 6 Strict Pull Ups 
  • 10 DB Hang Clean and Jerks (50/35)
  • 14 Weighted Ab-Mat Sit Ups (20/14) 

*DB Hang Clean and Jerks are 5 per side 

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Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions