DATE – Tuesday Sept 30th
Warm-up: Crossover symmetry activation + dynamic hip and shoulder warm-up. (10 min)
WOD A) EMOM x 12 (4 alternating rounds)
A1) Strict pull-ups x 5-7 (weighted if possible)
A2) Ring dips x 5-7 (@2,1,X,2)(Banded static dips as sub)
A3) Double unders x 30-40 (or practice for 30-40s)
WOD B) 4 sets for time:
Row 300m/250m
20 Kettlebell swings (24/16kg)
10 Box jump over’s (30/24”)
– Rest 2 min between each round –
(Subtract the 6 min rest (+ stagger start time) from finish time for final score)
