WOD: Sunday, July 25th, 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 Min Per side
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Pre-Game: EMOM x 9 Minutes
- Min 1: 100 Meter Run
- Min 2: 3-5 Power Cleans (ascending weights)
- Min3: 3 Strict Pull Ups + :10s Chin over bar hold
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Workout: For Time
- Buy In: 800 Meter Med-Ball Carry (20/14)
-Then-
10-9-8-7-6-5-4-3-2-1 Reps Of:
- Power Cleans (115/85)
- Pull Ups
*CRX : Chest 2 Bar Pull Ups / Power Cleans (135/95)
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Cardio Option: For Time
- Buy In: 800 Meter Med-Ball Carry (20/14)
-Then-
10-9-8-7-6-5-4-3-2-1 Reps Of:
- Rage Balls x 2 (20/15)
- Pull Ups
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s 6-Inch Hold
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