WARM UP – MOBILITY
400m run + Big dynamic upper body warm-up + activation
Tech: Strict & kipping pull-ups & HSPU’s
WOD A
*Del (
Complete for time:
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
—
weighted pull-ups can be done with the chains or dumbbells (these should be strict), scale to BW or banded strict pull-ups.
Scale C2B to kipping COB, jumping PU or ring rows.
ACCESSORY
2-3 rounds: rest as needed
12-15 Zottman curls
12-15 Dumbbell pull-overs
12-15/side Half kneeling banded (or cable) trunk rotations (outside knee forward)
