WOD: Friday, September 6th, 2024

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 

• Run to the end of the driveway 
• 5 Thrusters (ascending weights) 
• :10s Chin over bar hold 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 5 Burpees Over Bar 
• 5 Strict Pull Ups 

-in remaining time max reps of:

• Thrusters (115/85) 

*One score: total # of thrusters completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 5 Burpees
• 5 Strict Pull Ups 

-in remaining time max reps of:

• DB Thrusters (50/35) *alt every 5 reps 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions