WARM UP – MOBILITY

Banded shoulder warmups + wall walks & scap pull-ups

WOD A

PULL & PUSH IT REAL GOOD

For total reps (18 mins total)

1) 3 sets:

30 secs max strict HSPU’s

– rest 30 secs –

30 secs max strict pull-ups

– rest 90 secs –

— rest 3 mins —

2) 3 sets:

30 secs max kipping HSPU’s

– rest 30 secs –

30 secs max kipping pull-ups

– rest 90 secs –

WOD B

THE BIG DELT THEORY

4 sets, not for time but keep moving:

8 SA DB STO + 50′ OH carry /side

8 Parallette supported SA KB rows /side

8 D-ball over shoulder

– rest 60-90 secs –

– Go heavy on STO & rows, build as needed

– Use a d-ball that you can keep moving with

– Start on either the rows or STO, d-balls last, alternate reps with someone as needed

– Record heaviest weight used for STO

ACCESSORY

3 super sets:

15-20 Bent over rear delt flies

15-20 Banded seated low rows

– rest 60-90 secs –

Optional Conditioning

5 sets:

60 secs ski hard

60 secs ski easy

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