WOD: Thursday, July 27th, 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 Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull ups OR 5 Ring Rows

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Box Jump Overs (24”/20”) 
  • Shoulder to Overhead (115/85) 
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 6 Shoulder to Overhead (115/85) 
  • 9 Pull Ups 
  • 12 Box Jump Overs (24”/20”) 
  • 200 Meter Run / 250 Meter Row / 600 Meter Bike

*Two Scores:

  • Last Full Round completed + partial reps for Part A
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Box Jump Overs (24”/20”) 
  • DB Shoulder to Overhead (50/35) *per side
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 6 DB Shoulder to Overhead (50/35) *per side
  • 9 Pull Ups 
  • 12 Box Jump Overs (24”/20”) 
  • 200 Meter Run / 250 Meter Row / 600 Meter Bike

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-inch Hold