WOD: Friday, August 20th, 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
In an 8 Minute window:
- Establish a heavy single strict press
-Rest 1 Minute then complete:
EMOM x 6 Minutes
- Min1: 5 Strict Press @80% of Part A
- Min2: :30s of Mountain Climbers
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Workout: AMRAP x 16 Minutes
- 4 Strict Pull Ups
- 8 DB/KB Hang Clean and Jerks (50/35)
- (12/8) Calorie Row OR Bike
*Every 4 Minutes (NOT including 0:00) complete:
- 100 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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