WARM UP – MOBILITY
Upper body joint rotations and push/pull activations.
Review & Warm-up: Strict pull-ups + Strict Bar dips
WOD A
16 mins to build and establish a heavy single or new 1RM weighted pull-up and weighted bar dip.
Start with some easy/smooth sets of 4-5, then build over 5-7 sets to find a heavy single.
You may alternate or work on one, then the other.
Keep the overall volume low and quality high.
*Weighted Pull-Up x 1*
*Weighted Bar Dip x 1*
WOD B
*Viva Forever*
Complete for time:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-up
Strict handstand push-up
Ab-mat Sit-ups x 2 (20, 18, 16… 6, 4, 2)
—
Scale your Pull-ups & HSPU’s (no kipping) so that most of your early sets can be completed unbroken or in 2 quick sets
ACCESSORY
2-3 rounds:
8-10/side Trap 3 raise
8-10/side Powell raise
15-20 Banded face pulls
– and/or –
Crossover Symmetry: Iron Scap or Recovery
