WOD: Saturday, July 15th, 2023

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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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150M Air Runner) 
• 3 Power Snatches (ascending weights) 
• :10s Chin over bar hold OR Ring Row hold 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

4 Rounds

• 6 Power Snatches (115/85)
• 12 Pull Ups 
• 24 Ab-Mat Sit Ups 

-Then-

• Buy Out: 800 Meter Run 

*CRX: 6 PS (135/95) / 4 Bar/Ring Muscle Ups 

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

4 Rounds

• 12 Alt DB Snatches (50/35)
• 12 Pull Ups 
• 24 Ab-Mat Sit Ups 

-Then-

• Buy Out: 800 Meter Run 

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Accessory Work: Bench Press 

• Establish a 1 Rep Max 

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Core: 4 Rounds 

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