WOD: Friday, November 19th, 2021
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Shoulder To Overhead (17 Minutes)
- Sets 1 and 2: 2 Reps each @ 90% of 1RM
- Sets 3, 4, and 5: 1 Rep each @ 95% of 1RM
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Workout: 10 Rounds For Time
- 3 Strict HSPU
- 6 Alt DB Snatches (50/35)
- 21 Double Unders
*Every 2 Rounds Complete:
- Run to the end of the driveway (150 Air Runner)
*Runs will take place after Rounds 2, 4, 6, 8, and 10
*HSPU Scaling Options:
1:1 Plyo Box HSPU (3 Reps)
2:1 Hand Release Push Ups (6 Reps)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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