WARM UP – MOBILITY
Banded dislocates
Pec stretches
Banded shoulder warmups + scap pull-ups & push-ups etc.

WOD A
WEIGHTED BAR DIP X 3
WEIGHTED PULL-UP X 3
Alt. E90SECS x 4 sets of each:
1) 5-5-3-3 Weighted bar dip
2) 5-5-3-3 Weighted pull-up

-Build in weight/difficulty as needed without sacrificing quality/ROM
-Try for jumping negatives today on pull-ups instead of banded if possible
-4-5 min transition into WOD B

WOD B
Alt. EMOM x 5 sets of each:
1) # Strict pull-ups
2) 6 ‘Devils Press’

-Choose an amount of reps on the pull-ups that you can do UB for at least 3 of the sets
-If you’ve been doing banded pull-ups in WOD A then aim for 8-12 reps here of a banded, jumping or ring rows as needed

WOD C
5 MIN ANNIE AMRAP
5 min AMRAP ladder: 5-10-15-20-25…etc.
Double unders
Sit-ups

-Keep double under sets fast, scale reps in half, aim for 5-10 reps each set, or perform single unders as needed
-Score = total reps. Cheat sheet:
15’s = 60
20’s = 100
25’s = 150
30’s = 210
35’s = 280
40’s = 360

ACCESSORY
1) 3 sets:
12-10-8 single arm upright rows /side
15 supinated banded shoulder external rotations
8-10 Powell raises /side
-rest 90 secs-

2) 3 super sets:
10 DB French press
20-25 Banded tricep press-downs
-rest 90 secs-