WOD: Monday, September 5th, 2022 (7:30, 8:30, 9:30 ONLY)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

• (9/7) Calorie Row OR Bike 
• 5 Power Cleans (ascending weights)
• :10s Chin over Bar hold OR Top of ring row hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

• (21/18) Calorie Row OR (18/15) Calorie Bike
• 15 Power Cleans (135/95) 
• 9 Strict Pull Ups  

-Then-

• Buy Out: 800 Meter Med-Ball Run (20/14) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

• (21/18) Calorie Row OR (18/15) Calorie Bike
• 18 Burpee-Rage Balls (20/15) 
• 9 Strict Pull Ups  

-Then-

• Buy Out: 800 Meter Med-Ball Run (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• :40s Tuck Hold