Warm-up/Mobility
W/Partner:
2 Rounds
1 x length of gym wheelbarrow walk (each)
5 High Five Burpees
10 Med-Ball toss sit ups 20/14 (2-for-1’s; ball gets passed 10 times but both partners perform all sit ups together)
Shoulder Stretch w/bands
WOD A)
3 Rounds:
Max Strict Pull Ups
Rest 60 seconds
Max Strict Ring Dips (Bar Dips if you don’t have Ring Dips)
Rest 60 seconds
*Band Assisted; use thinnest band possible for sets of 5-7 reps. NO KIP.
**Score total pull ups and total dips, or color of band used.
WOD B)
For Time:
30 Wall Balls 20/14lb
20 Knees to Elbow
40 Double Unders
3 Wall Walks
15 Parallette Pass Throughs (1 rep = touch feet front + back)
3 Wall Walks
40 Double Unders
20 Knees to Elbow
30 Wall Balls 20/14
