WOD: Monday, September 16th, 2024

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 

——————————————————————————————————–

Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run 
• 3 Hang Power Cleans 

*Start light and build each round 

*Must hang on to the bar for all 3 reps

——————————————————————————————————–

Workout: Every 4 Minutes x 3 Rounds 

• 300 Meter Run 
• 10 Pull Ups 

-in remaining time complete max: 

• Thrusters (95/65) 

*RX+: 10 Chest to Bar Pull Ups 

*CRX: 5 Bar/Ring Muscle Ups 

*Score is total # of thrusters completed across all 3 rounds

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 3 Rounds 

• 300 Meter Run 
• 10 Pull Ups 

-in remaining time complete max: 

• Atomic Sit Ups (25/15) 

——————————————————————————————————–

Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)