WARMUP/MOBILITY
2 rounds (10 mins max):
Band overhead raises, circles, presses, ext. rotations, rows (2 exercises each round)
20-30 secs Hollow hold
10 Superman raises w/2secs hold
Band overhead raises, circles, presses, ext. rotations, rows (2 exercises each round)
20-30 secs Hollow hold
10 Superman raises w/2secs hold
WOD A
Shoulder Press
15 mins to establish a 1RM Shoulder Press
WOD B
Max UB Pronated Strict Pullups (unassisted)
*Dead hang; 1 sec pause at the bottom of each rep
*Do NOT click “Rx”, this leaderboard is unasisted reps only
*Do NOT click “Rx”, this leaderboard is unasisted reps only
Max UB Pronated Strict Pullups (assisted)
*Click “add note” to specify what assistance you used
Alt. E90SECS x 3 sets of each:
B1) Max UB Strict Pullups
B2) 10 Seated DB Press moderate-heavy
*Record your best set of Pullups
B1) Max UB Strict Pullups
B2) 10 Seated DB Press moderate-heavy
*Record your best set of Pullups
WOD C
Gas Pedal
For time (10 min cap):
50 Calorie Row
50 Thrusters 45/35lb
100 Double unders
50 Calorie Row
50 Thrusters 45/35lb
100 Double unders
