WARM UP – MOBILITY
500m run
Big dynamic full body stretch and movement prep (calves, hips, shoulders)
Tech / warm-up: Kipping pull-up & Bar muscle-up
Review other WOD movements, scaling options, and set up / warm-up for WOD A.
WOD A
SATURDAY SPECIAL
Complete 3 rounds for time:
500m run
40 Wallballs (20/14 – 10ft)
30 Box jump overs (24/20″)
20 Burpees
10/8 Bar muscle-ups
—
30 min time cap
Partner up and share WB & Box as needed, stagger start by 4-5 mins
Scale BMU to kipping C2B/pull-up, or strict pull-up variant
Scale by taking 5-10 reps off the WB / BJ / Burpee as needed to keep moving.
ACCESSORY
3 rounds:
8-10 “WY Negative” on light CS bands
15-20 GHD Sit-ups (sub to V-up or Weighted ab-mat sit-up)
200ft Double KB carry (1 overhead & 1 front rack – switch every 50ft)
– rest 2-3 min between rounds
