DATE – Wednesday April 30th
Warm-up: 3 rounds:
3 wall walks
8-10 Ring Rows
30-50 Doubleunders / 50-70 singles
Mobility: Banded shoulder stretches
WOD A) EMOM x 15 – 5 rounds alternating:
A1) 3 x Weighted pull-up (Build across the 5 sets to a 3RM)
A2) 5 (1.1.1.1.1) x Tall Box jumps (Rest 3-5s between jumps)
A3) 5-7 x Handstand push-ups (Sub pike off bench or box, banded, or seated KB press)
Challenge yourself on the HSPU’s by adding a deficit or trying strict. Record 3RM weighted pull-up only.
WOD B) For time:
21 Burpee pull-ups
Run 800m
15 Burpee pull-ups
Run 400m
9 Burpee pull-ups
Run 200m
Sub burpee jumping pull-up for those with out pull-ups
