WARM UP – MOBILITY
*Pull out a wallball, and a box*
—
400m run
Big dynamic joint warm-up and full body stretch
Scap pull-ups, beat swings, kipping TTB & Pull-up tech
Review other WOD movements and scaling options and warm-up for WOD
WOD A
THREE KINGS
Complete for time:
9 – 6 – 3 reps of:
Bar muscle-ups
Burpee box jumps (24/20)
– run 400m –
15 – 12 – 9 reps of:
Chest to bar pull-ups
Wallballs (20/14)
– run 400m –
21 – 15 – 9 reps of:
Toes to bar
Box jump overs (24/20)
– run 400m –
—
Scale BMU / Pull-ups to 2 different pulling variations eg: C2B & Pull-up, or Banded pull-up & Ring row
Scale 400m run to 400m Row or Ski, or 1km Bike as needed
ACCESSORY
Roll out quads, glutes, lats, and work some thoracic openers on the roller (Coach led if there is remaining time in class.)
