WOD: Sunday, July 14th, 2024

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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 

  • 200 Meter Run 
  • 5 Front Squats (ascending weights) 
  • :10s Chin over bar OR Ring Row Hold 

*Front Squats come from the floor

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Workout: AMRAP x 18 Minutes 

  • 3 Strict Pull Ups 
  • 12 Alternating Med-Ball Lunges (20/14) 
  • 6 Front Squats (115/85) 

*Every 3 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*Score is total # of rounds + reps completed in 18 Minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • 3 Strict Pull Ups 
  • 12 Alternating Med-Ball Lunges (20/14) 
  • 12 DB/KB Goblet Squats (24K/16K) 

*Every 3 Minutes (not including 0:00) complete:

  • 200 Meter Run 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold