WARM UP – MOBILITY
Banded shoulder warmups

2 rounds, 8-10 reps of each:
Hollow rocks
Bench dips
Ring rowsWOD A
WEIGHTED BAR DIP X 6
WEIGHTED PULL-UP X 6
Alt. E90SECS x 4 sets of each:
1) 6 Weighted bar dips
2) 6 Weighted pull-ups

-Work to a challenging progression on both movements, try to do jumping or spotted negatives where possible instead of using bands
-Try to get 4 good quality sets in today, don’t go so heavy that you sacrifice ROM or fail reps, today is NOT a 6 rep max testWOD B
FIFTEEN TO ONE
For time, 15-14-13-12…1 reps:
Toes to bar
Hand release push-ups

-Scale reps to 12 or 10-1 as neededACCESSORY
1) 3 super sets:
30-40 Russian twists
40-50 BB side bends
-rest 60-90 secs-2) Crossover Plyo

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