DATE – Wednesday

 

Warm-up:

Dynamic warm-up, shoulder focused

 

Mobility:

Lacrosse balls pecs + shoulders

Band pull aparts and presses

 

WOD A) 3 sets:

A1) 3 x AMRAP HSPU

– Rest 30s –

A2) 3 x 6-8/arm x SA kettlebell row @ (3,1,X,0)

-Rest 2 min

 

(Scale HSPU’s so that 8-10 minimum are complete on the first round)

 

 

 

WOD B) 3 rounds for time:

400m run

20/15 Chest to bar pull-ups

15/12 Ring Dips

 

– Rest exactly 3 min between sets –

 

(20 for guys / 15 for girls is Rx’ed for pull-ups, 15/12 Rx’ed for Ring dips; scale both volume and/or movements to maintain high intensity throughout the set. Subtract the 6 min rest from total working time for score.)