Tuesday, August 3, 2021
WARM UP – MOBILITY
** Grab a BB **

5-7 mins full body dynamic stretch

Warmup some reps of BB movements, alternating with beat swings, down dog HSPU’s etc.
** 30 mins total for WOD A **

WOD A
THE GENERAL PT. 1 OF 2
3 Rounds of:
3 min AMRAP w / 90 secs rest between rounds
3 Bar Muscle Ups
6 Thrusters 95/65lb

9 Burpees

-Pick up where you left off each round “Chief” style
-Score = total rounds & reps completed
-Sub BMU’S for CTB’s, Pullups, or Jumping
— REST 3 MINS BEFORE STARTING PT. 2 —

THE GENERAL PT. 2 OF 2
3 Rounds of:
3 min AMRAP w / 90 secs rest between rounds
3 Strict HSPU’s
6 SDHP 95/65lb

9 Box Jumps 24/20″

  • HSPU’s can be against a wall, against band, or off a box. Bring reps up to 6 if going from box.
    ACCESSORY
    2-3 sets, easy pace:
    8-10 SA off-the-knee external rotations /side
    8-10 ATYT’s w/ light plates

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