WOD: Thursday, July 20th, 2023

Warm-up: Group Dynamic 

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

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Pre-Game: 9 Minute EMOM 

• Min1: 100 Meter Run 
• Min2: 5 Deadlifts (ascending weights)
• Min3: 3 Strict Pull ups + :10s chin over bar hold

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Workout: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 24 Ab-Mat Sit Ups 
• 12 Deadlifts (155/105)
• 12 Pull Ups 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 20 Ab-Mat Sit Ups 
• 10 Deadlifts (185/115)
• 10 Pull Ups 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 16 Ab-Mat Sit Ups 
• 8 Deadlifts (205/135)
• 8 Pull Ups 

*CRX: Bar/Ring MU (6-4-2 Reps)

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 24 Ab-Mat Sit Ups 
• 24 Russian KB Swings (24K/16K)
• 12 Pull Ups 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 20 Ab-Mat Sit Ups 
• 20 Russian KB Swings (24K/16K)
• 10 Pull Ups 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 16 Ab-Mat Sit Ups 
• 16 Russian KB Swings (24K/16K)
• 8 Pull Ups 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)