WARM UP – MOBILITY
2 rounds:
30-40s Skipping
Banded shoulder activations (press + pull)
Overhead + Dip extension stretches
WOD A
EMOM x 12 (4 sets each)
1) 6 Strict press (build from a moderate to heavy set of 6)
2) 12 Alt. KB Gorilla Rows (6/arm)
3) 30-40s Skipping skill work of your choice: (Double unders, Triple unders, Crossover single/doubles etc.)
SHOULDER PRESS X 6
WOD B
PUMP IT UP
Complete for time and quality:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-ups
Strict Ring Dips
*10 Plate overhead sit-ups after each set of dips (35/25 plate)
—
Prioritize quality movement and ROM over moving fast today.
Scale pull-ups / Dips so that you can get most rounds in 2 sets, and/or reduce volume as needed.
Start sit-up with the plate over your shoulders w/ arms straight, as you sit-up tall press plate to overhead position.
ACCESSORY
3 rounds:
10-12 Dumbbell french press
20-30 Band pull aparts
Max effort Hollow rocks or Hollow hold
