WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Gymnastics warm-up: hang / dip / beat swing / ttb / pull-up technique & warm-up sets
General barbell warm-up and review of 3 BB movements
Review other WOD movements and set up / prep for WOD A.
WOD A
THE OPEN AMRAP
Complete AMRAP in 20 minutes:
45 Wall Balls (20/14lb – 10’ target)
40 Toes to Bar
35 Box Jumps (24/20″)
30 Burpees over the bar
25 Chest to bar pull-ups
20 Cleans (145/100)
15 Shoulder to overhead (145/100)
10 Snatches (145/100)
10/5 Ring Muscle ups (10 for Male / 5 for Female)
—
Scale the reps / movements so that you can get to the barbell work at the end.
Muscle ups can be scaled to Ring dips for today.
Cleans and Snatches may be power or squat variations.
WOD B
10-12 min of coach led mobility / stretching
