*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Scap Pull-ups w/Pause at Top

10 Banded Lat Press Down w/Pause at Hips

30 Single-unders or Double-unders

Work through at a Warm-up pace focusing on position and activation. For the Lat Press Down use a Orange or Purple band (no PVC Pipe), perform just holding onto the band.

1b) 6:00 – 21:00 – 15 minute EMOTM:

1 – 5-8/side Single Arm Ring Row

2 – :20-30 second Chin Over Bar Hold

3 – 15-20 Banded Upright Row

For the Chin-Over Bar hold use bands as needed if you don’t have the strength to perform this un-assisted. Pick reps/efforts you can maintain for all 5 sets.

1c) 22:00 – 30:00 – 8 minute AMRAP:

4 Dumbbell Man Makers 50/35 (Push-up + Row R/L + Power Clean)

8 Box Jumps 30/24

16 Push Press 95/65

Scale as needed.

1d) 31:00 – 36:00 – AQAP:

800m Run

Hit this at 80-90%. Scale distance appropriately so you have at least 1 minute of Rest.

1e) 36:00 – 40:00 – AQAP:

800m Run

Time trial effort, get after it.

Extra Work:

2) Dog Sled Push: 6 x 50m @ Sled + Bodyweight

Rest 2 minutes between sets. Hit these hard.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE