WARM UP
Dynamic warm-up (include some hollow/superman midline work + hanging/beat swing skill work)
MOBILITY
Banded shoulder stretch out: Pecs, Overhead, and Bully
WOD A
Bar + Skip (Comp / Adv)
In 10 min complete AMRAP:
7 x Toes to bar
5 x Chest to bar pull-ups
3 x Bar muscle-ups
30 x Doubleunders
7 x Toes to bar
5 x Chest to bar pull-ups
3 x Bar muscle-ups
30 x Doubleunders
— OR —
Bar + Skip (Int / Scaled)
In 10 min complete AMRAP:
9 x Knees to Arms
7 x Pull-ups
20 x Double unders (60 singles)
9 x Knees to Arms
7 x Pull-ups
20 x Double unders (60 singles)
WOD B
90/30: BJ / SLED / ROW
Complete 3 rounds for total reps:
90s x AMRAP Box Jumps (30/24″)
30s Rest
90s x Sled push lengths (55/25lb)
30s Rest
90s Row for Calories
2:30 Rest
——————
– Step down preferred on the box jumps, no rebounding allowed.
– Each 50′ length = 5 reps/points (each 10′ = 1)
90s x AMRAP Box Jumps (30/24″)
30s Rest
90s x Sled push lengths (55/25lb)
30s Rest
90s Row for Calories
2:30 Rest
——————
– Step down preferred on the box jumps, no rebounding allowed.
– Each 50′ length = 5 reps/points (each 10′ = 1)
