WARM UP – MOBILITY
Big dynamic warm-up
Banded shoulder stretch
Pull-up / Push-up / Squat: review technique & movement standards
WOD A
CHELSEA
Every minute on the minute for 30 minutes:
5 pull-ups
10 push-ups
15 squats

Complete the 30 reps then rest the remainder of the minute.
Complete as many rounds/minutes as possible. Your score is your last completed round + reps completed in the last round.
– Scale the movements and rep scheme down so that 18-20+ rounds are attainable.
– If you’re out early, rest for 1-2 min then continue with a smaller rep scheme with a goal of 22-25 rounds being completed.
ACCESSORY
Cool down: 5 min easy Row or Bike
Crossover Symmetry “Iron Scap”