WARM UP – MOBILITY
2 rounds:
30-45s Skipping / DU practice
Banded shoulder / pecs / tricep activations
Hollow holds / Plank walk outs
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Review close grip bench press and warm-up for WOD A
WOD A
Every 4 min x 4 sets:
12, 10, 8, 8 Close grip bench press @3,0,X,1
8-12 Ab-wheel or barbell rollouts (use the 22lb bar w/ 2.5s or 5s)
2 Rig laps sandbag Zercher carry (heavy but unbroken)
CLOSE GRIP BENCH PRESS X 8
WOD B
ANNIE BO BANNIE
Complete for time:
100 – 80 – 60 – 40 – 20 Doubleunders
50 – 40 – 30 – 20 – 10 Ab-mat sit-ups
25 – 20 – 15 – 10 – 5 Push-ups
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If you are “intermediate” at DU’s then scale to 50-10, if not scale to 2x singles.
ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell or plate Pec flies
16-20 Alt. dumbbell bicep curls
15-20 Banded face pulls
