7.8.25 WOD

2 Rounds:

200m Run
5 RDLS
5 Empty Barbell Thrusters
10 Straight Arm Banded Lat Pull Downs
10 Sec Dead Hang

Then..
Every 2:00 x 5 sets: (week 4 of 4)

5 Seated strict press
20 Banded Pull aparts
–
All 5 sets should be at the same weight, and you should have not have any reps left in the tank after each set. Focus on keeping a tall chest and your core stable, the goal is to avoid leaning back as you press.

Then…

3 Rounds for time:

16/12 Cal Row
4 burpees over
8 Thrusters 95/65
4 Burpees over bar
16/12 Cal Row

– 1:00 Rest Between Rounds –
17min-cap