WOD: Friday, October 13th, 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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Strength: Strict Press (17 Minutes) 

4 Sets 

• Sets 1 and 2: 5 Reps each at 60% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM 

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Workout: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 10 Chest to Bar Pull Ups 

-In remaining time complete max reps of: 

• DB Hang Snatches (50/35) 

*Alternate your hands every 5 reps

*Score is total # of DBS completed

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions