WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (Squat / Lats / Pecs)
Hollow / Arch, Beat swing & kipping pull-up technique
Barbell front squat / push press / thruster review and warm-up
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Review WOD, partner up and warm-up for WOD A.
WOD A
DON’T LET ME DOWN
With partner of similar abilities complete for time:
10 rounds: (5 each alternating)
8 Thrusters (95/65)
12 Pull-ups
— Rest 4 mins —
10 rounds: (5 each alternating)
12 Wallballs (20/14 – 10/9ft)
8 Bar facing burpees
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Thrusters should be unbroken each round
Scale pull-ups to jumping or ring rows and/or reduce reps as needed
ACCESSORY
Cool down, Roll out, Stretch / Mobilize
