WARM UP – MOBILITY
2 rounds alternating with a partner
1) Row 60-90s
2) Banded shoulder pressing / pulling warm-ups
2 rounds of:
1) Pull-up prep: (Scap pull-up, Beat swings, pull-ups etc.)
2) Dip prep: Bench/box dips / dip extension stretch, bar dips or ring dips
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Review Barbell and Gymnastics movements / scaling options and warm-up for WOD
WOD A
PUSH, PULL, AND DRAG
With a partner of similar ability, complete for time:
6 rounds of:
15/12 Cal Row
10 Shoulder to overhead (115/75)
10/8 Chest to bar pull-ups
Directly followed by 6 rounds of:
15/12 Cal row
10 Power Cleans (115/75)
10/8 Ring dips
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Alternate complete rounds with your parter (3 round of each triplet)
Rounds should be under 2 mins, scale movements / weights / reps accordingly
Scale C2B to regular pull-ups or a jumping variation
30 min time cap
ACCESSORY
3 rounds:
8-10 each: Front / Side / Rear delt raises
20-30 Banded standing crunches (band attached to pull-up bar, held over the shoulders)
– rest 2 min –
