WOD: Tuesday, August 15th, 2023

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: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row or Bike 
• 5 Hang Power Cleans (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

5 Rounds 

• 45 Single Under Crossovers 
• 9 Pull Ups
• 5 Hang Power Cleans (155/105) 

-Then-

• Buy Out: (60/45) Cal Row OR (45/30) Cal Bike

*CRX: 3 Bar/Ring Muscle Ups 

*Crossover Scaling Option: 60 Single Unders

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Cardio Option: For Time 

5 Rounds 

• 45 Single Under Crossovers 
• 9 Pull Ups
• 9 Rage Balls (20/15) 

-Then-

• Buy Out: (60/45) Cal Row OR (45/30) Cal Bike

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Core: 5 Rounds 

• 15 Ab-Wheels 
• 30 Plate twists (25/15)