WARM UP – MOBILITY
Big dynamic warm-up and full body stretch
Barbell review: Hang power clean, Front squat, Push press/Push jerk
Gymnastics warm-up: Pull-ups, Dips, Burpees
WOD A
*Great Friday*
With a partner of similar abilities, complete for time:
150 Doubleunders
50 Hang power cleans (155/105)
50 Ring Dips
150 Doubleunders
50 Front squats (155/105)
50 Chest to bar Pull-ups
150 Doubleunders
50 Shoulder to overhead (155/105)
50 Burpees over the bar
—
One partner working at a time, ideally 1 barbell/team (2 if needed)
Try to split work evenly but not mandatory. Scale gymnastics movements and weights as needed to complete quality sets of 6-8+ reps each.
Scale DU’s to 2x Singleunder
ACCESSORY
Cool down, Roll out, Stretch, Mobilize, Socialize
