WOD: Friday, January 22nd, 2021
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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Strength: Strict Press (12-15 Minutes)
- 5 Sets x 5 Reps @ 65-70% of 1 Rep Max
*Sets 1-3 have a :03s pause at the shoulders on each rep
*Sets 4 and 5 have no pause
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Workout: 4 Rounds
- (27/24) Calorie Row
- 18 DB Hang Snatches (50/35)
- 9 Toes 2 Bar
*DB Hang Snatch is 9 per side switch whenever you’d like
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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