WARM UP – MOBILITY
Shoulder & thoracic rotations, hip circles, leg swings, floor sweepers
Cobra push-ups, Scorpions, Iron crosses, Glute bridges
—
Tech: Bench press and review/warm-up for WOD AWOD A
BENCH PRESS X 6
Every 3:30 x 4 supersets:
12, 10, 8, 6 Bench press
12-15 Banded good mornings
12-15 V-ups or Tuck-ups
—
Start at a light-moderate weight on the bench and build each set to a heavy, but not max, set of 6.WOD B
LIL’ RINGER
Complete for time:
21-18-15-12-9 reps of:
Deadlift 155/105
Ring push-ups (rx: rings ~6″ off the ground)
—
DL: weight should be light-moderate, or well below 50% of 1RM
Scale ring push-up by raising rings, or sub to regular push-ups
