WARM UP – MOBILITY
3 rounds alternating:
– 30-45s Skipping / DU’s
– Full body dynamic joint warm-ups
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Green band overhead/lats & P-chain floss
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Review/Tech: Deadlift, wallball, and kipping pull-up
6-8 min to warm-up for WOD A
WOD A
COME FLY WITH ME
Complete for time:
60 Doubleunders
30 Pull-ups
60 Doubleunders
30 Wallballs (20/14)
60 Doubleunders
30 Deadlifts (225/155)
60 Doubleunders
30 Wallballs (20/14)
60 Doubleunders
30 Pull-ups
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20 min time Cap
Scale DU rep to 30-40 or cap at 60-90s max each set.
Scale other WOD movements or reduce reps to 20-25 as needed to keep moving.
WOD B
10-12 min of coach led mobility work
