Warm-up/Mobility

 

5 mins Dynamic Warmup

 

Shoulder Mobility

 

WOD A)

 

Push Press

5 @ 75-80%

5 @ 80-85%

4 @ 85-90%

3 @ 90-95%

2 @ 95-100%

 

WOD B)

 

50 KB Swings 24/16 kg
25 Chest-to-Bar Pull-Ups or Pullups
40 KB Swings
20 Chest-to-Bar Pull-Ups
30 KB Swings
15 Chest-to-Bar Pull-Ups

 

WOD C)

 

GHD Sit Ups 3 x 10-15 reps