WARM UP – MOBILITY

** Grab a red band **

1) Banded Shoulder warmups; dislocates, rows, presses etc.

2) Hip & ankle mobility, pistols to bench

3) Tech WOD A movements and allow time to warmup / practice

WOD A
SKILLS N DRILLS
40 secs on / 20 secs of x 5 sets (20 mins)
1) Rope climbs
2) Pistols
3) Dips

4) V-ups

Score = total reps

Start on any station and rotate through in order

WOD B
STRICT N STRONG
For time:
3-2-1 Wall walks

21-15-9 Strict pull-ups

Sub wall walks for plank wall-ups to pike with feet on bench/box. Double reps if possible

Bring pull-up reps down to 15-12-9 or 12-9-6 as needed; keep yourself moving.

WOD C
Choose your machine and go all-out for 2 mins. Score = total cals
2 MINS MAX BIKE CALS
2 MINS MAX SKI CALS
2 MINS MAX ROW CALS

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