Thursday, 14 July, 2016

WARM UP – MOBILITY
Quick dynamic joint warm-up
Blue band: glute / hip / squat activation drills + shoulder pull aparts & dislocates.
2 rounds:
10 Plate squats
10 Beat swings
10 Plate cossack squats
6-8 Kipping pull-ups, or ring rows

WOD A
BACK SQUAT X 3
E2MOM x 6 sets: 3 back squats @ 75-80% of 1RM across all sets

WOD B
WALLBALLS + PULL-UPS (RX)
Complete for time:
40 Wallballs (20/14lb – 10ft)
20 pull-ups
30 Wallballs
15 Pull-ups
20 Wallballs
10 Pull-ups
10 Wallballs
5 Pull-ups

— OR —

WALLBALLS + C2B PULL-UPS (RX +)
Complete for time:
40 Wallballs (30/20lb Slamball – 10/9ft)
20 Chest-to-bar pull-ups
30 Wallballs
15 Chest-to-bar pull-ups
20 Wallballs
10 Chest-to-bar pull-ups
10 Wallballs
5 Chest-to-bar pull-ups

ACCESSORY
3 rounds:
15-20 x GHD Sit-ups
8/side x Bulgarian Split squats (DB’s or KB’s by side)
12-15 x Reverse flys (plates or DB’s)