WARM UP – MOBILITY
400m Run
Big dynamic joint warm-up and stretch (P-chain / Overhead /Pecs)
Review and warm-up: Deadlift, Ring / Bar / Box dips, and Strict pull-ups
WOD A
*Worth Your Weight in Gold*
Complete 5 rounds for time:
400m Run
15 Deadlifts (Rx: Bodyweight)
12 Ring Dips
9 Strict pull-ups
—
Scale DL weight so that each round can be completed in no more that 2-3 sets max. (or no more that ~50% of 1RM)
Scale gymnastics to banded variations and/or reduce reps as needed
Last completed: Feb 2nd, 2024
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
