WARM UP – MOBILITY
Big dynamic warmup & stretch
Tech / warmup WOD movements
WOD A
604 PRIDE 2022
Complete for time with a partner:
100 Box jump overs 24/20″
100 DB bench press 2 x 50/35lb
100 Med-ball pass situps 20/14lb
100 DB squats 2 x 50/35lb
100/80 Cal row
100 DB snatches 50/35lb
100 Bench dips
1km Run
—
– One person working at a time, split reps evenly
ACCESSORY
3 Sets:
12-15 DB hammer curls
– rest 15-20 secs –
12-15 Skull crushers
– rest 60-90 secs
