WARM UP – MOBILITY
(10 mins)
500m Run or Row
2 Rounds:
8-10 GHD Hip ext.
8-10 Banded Rows
8-10 Banded Chest Press
8-10 Scap Pullups
8-10 Bench Dips
WOD A
Deadlift x 5
Weighted pull-up x 5
Weighted Bar Dip x 5
Weighted Ring Dip x 5
E3MOM x 4 sets:
5 Deadlifts – build each set to get to a heavy but not absolute max set of 5
5 Weighted Pullups – Strict BW, 2-3 jumping negatives or banded
5 Weighted Dips – Strict BW, negatives or banded
WOD B
X-Men
16 min AMRAP:
Buy in: 1km Row
—
AMRAP in remaining time:
5 Axel Bar C&J 135/95lb
10 Chest to Bar Pullups
10 Wallballs 30/20lb – 10′ (girls can use med-balls)
—
-Axel bar for Rx / experienced only
-Do Ring Rows if you did a modified pullup in WOD A
