WARM UP – MOBILITY
2 rounds: 200m runs + dynamic joint rotations
Banded shoulder activations + lat push downs
Hollow + Arch and beat swing warm-ups
Review, warm-up and play with kipping/jumping pull-up + bar muscle-up progressions
WOD A
*Hang it up*
Complete 4 rounds for time:
500m run
15 Hang dumbbell snatch + 10 DB overhead lunges (All Arm 1)
15 Hang dumbbell snatch + 10 DB overhead lunges (All Arm 2)
10/7 Bar muscle-ups
—
Rx: 50/35lb
You may scale the BMU volume down, banded or jumping varritions, or substitute to 10-15 C2B or COB Pull-ups as needed.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
