WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out (hips, hamstrings, calves, overhead)
2 rounds:
15-20 banded good mornings
8-10 beat swings / kipping practice
2 wall walks w/ 10-15s hold / shrugs at the top
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Coaches, review WOD movements + scaling options.
7-8 min to warm-up for WOD
WOD A
BRADSHAW
10 Rounds for Time:
3 Handstand push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double-unders
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30 min time cap
Adv/Competitive athletes: complete the HSPU’s strict today if possible.
Deadlift should be no more than 55-60% of 1RM
Int/Beg athletes scale the pull-up volume down to 6-8/round (scale to jumping pull-ups or ring rows)
ACCESSORY
5-7 min cool down bike or row
10-15 min focused mobility work
