WOD: Monday, January 4th, 2020
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Hip Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (10 Minute Cap)
- 150 Meter Row
- 5 Sumo Deadlift High Pulls (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
3 Rounds
- 18 Alternating DB Step Ups (50/35)
- 12 Sumo Deadlift High Pulls (105/75)
- 6 Pull Ups
-1000 Meter Row –
3 Rounds
- 6 Pull Ups
- 12 Sumo Deadlift High Pulls (105/75)
- 18 Alternating DB Step Ups (50/35)
*All step ups will be done to a 20” box
*CRX: 3 Bar Muscle Ups instead of 6 Pull Ups
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Cardio Option: For Time
3 Rounds
- 18 Alternating DB Step Ups (50/35)
- 18 Rage Balls (20/15)
- 6 Pull Ups
-1000 Meter Row –
3 Rounds
- 6 Pull Ups
- 18 Rage Balls (20/15)
- 18 Alternating DB Step Ups (50/35)
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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