WARM UP – MOBILITY
Banded shoulder warm-up and activations
Overhead / Hanging shoulder openers
Seated leg lifts, Core activation drills
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Review kipping: pull-up, muscle-up
WOD A
EMOM x 12: (4 sets each alternating)
A1: 5-7 Strict pull-ups, 8-12 Kipping or jumping pull-ups or C2B, or 3-6 Bar muscle-ups
A2: 20-30s Handstand holds
A3: 20-30s L-sit or Tuck sit hold (parallettes, rings, boxes/benches)
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Choose your most challenging pull-up/MU progression to make this valuable skill work
HS hold can be free standing, wall or band supported, or pike w/ leg lifts off boxes
You may start on different stations to share parallettes if needed.
WOD B
202020
Row, Bike, or Ski for 20 minutes for max Calories completed:
Every 2 mins complete (alternating between):
20 Russian KB Swings (24/16kg) (at min: 0, 4, 8, 12, 16)
20 Anchored sit-ups (at min: 2, 6, 10, 14, 18)
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Squeeze your feet on either side of your KB for the anchored sit-ups
