WARM UP – MOBILITY
Dynamic running laps / joint rotations and stretch out
Green band shoulder stretches: overhead / lats / pecs
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Tech: Rope climbs + Bench press
Set-up / Warm-up for WOD A + B
WOD A
WALKING ON SUNSHINE
Complete 5 rounds for time:
Run 400m
15 Bench press (135/85)
3 Rope climbs (sub 12-15 Ring rows)
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Partner up with someone using the same or similar BP weights and share a barbell/bench (inside rig only).
Choose a BP weight where 1-2 rounds could be done unbroken, but all rounds can be done in 2-3 sets max.
Stagger start by ~3 mins
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Rest 4-5 min and start WOD B on your own time
WOD B
100 ABMAT SIT-UPS FOR TIME
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
