WARM UP – MOBILITY
500m run
Shoulder warmups w/ red band & KB
WOD A
Alt. E2MOM x 3 sets of each (12 mins)
1) 10 Standing KB Arnold press + 100′ OH carry
2) Max strict pull-ups + 10 ring rows
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-Aim for at least 4-6 on your pull-ups. Use bars, rings, or Rogue pull-up gadgets – challenge yourself with something new today!
WOD B
MONEY IN THE GRAVE
5 rounds for time:
15 Alt. DB snatches 50/35lb
15 Pushups
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-Scale reps to 10 where needed or if newer to classes
ACCESSORY
1) 3 tri-sets:
12-15 Seated DB French press
12-15 DB lateral raises
12-15 Banded face-pulls
-rest 90 secs-
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2) Crossover Iron Scap
