WARM UP – MOBILITY

Dynamic shoulder + thoracic rotations

Banded activations and overhead / pec stretches

Review movements / scaling options and standards for WOD A

WOD A

In 10 minutes:

1) Establish a max effort set of strict pull-ups & push-ups (either order rest as needed)

– do your best to get some “Rx” reps here if possible, but if you don’t have either then use a scaled variation that allows 5+ quality reps.

2) Then complete 3 more working/scaled sets of each strict pull-ups (5-7+) & push-ups (10-12+) or ~60-70% of your max sets.

– rest ~60s between sets.

STRICT PULL-UPS

Max unbroken set of strict pull-ups

PUSH-UPS

Max reps of unbroken push-ups

WOD B

In 10 minutes:

1) Establish a max effort parallette L-sit hold

(Rx: feet over 3 blue plates, scale to feet off the ground, tuck sit, or tuck off 2 boxes. Aim for at least 15-20s)

2) Play with handstand holds, and HS walks.

If you have both establish a max effort static hold and a max distance HS walk.

Scale to practicing balance against the wall, wall walks etc.

L-SIT HOLD

Max L-Sit Hold for time

HANDSTAND HOLD

Max static handstand hold

HANDSTAND WALK

Max distance Handstand Walk

WOD C

Rowing technique review then warm-up with 3 short intervals ~150m (increase pace each set – rest 60-90s (partner up and alternate)

Set of rowers up to 1,000m countdown and give it a full effort!

1,000 METER ROW

1,000 meter row for time

ACCESSORY

3-4 supersets: (21 reps unbroken)

7 Dumbbell hammer curls

7 Dumbbell shoulder press

7 Hang Clean & Press (push press if needed)

– rest 60s between sets

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