WARM UP – MOBILITY
Green band shoulder streches x 30-40 secs per position:
Pecs, posterior, oh/lats
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2 Sets:
1 Wall walk
1 Kick to HS + 10 sec hold on DB’s/Parallettes
5 Scap pull-ups + 5 Beat swings
WOD A
Alt. EMOM x 5 sets of each:
1) 4-6 Strict HSPU’s on DB’s or Parallettes
2) 2-4 Bar muscle ups
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– Choose challenging but sustainable progressions
– Sub a pull-up progression for BMU’s: Weighted PU, CTB, jumping negatives etc.
WOD B
JUNGLE JIM
15 min AMRAP:
6 Ring dips
9 Toes to bar
12 Box jumps 24/20″
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– You may start on any station to space out if needed
– Scale dips to bar, bench. or push-ups
ACCESSORY
1) 3 Sets, easy pace:
2 UB Turkish get-ups /side
20-30 KB side bends /side
10-15 Ab-wheels
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2) Crossover Recovery
