WARM UP – MOBILITY
*** Pull out an empty barbell, wallball, box jump ***
Dynamic joint warm-up and full body stretch (hips / hamstrings / overhead)
Review and warm-up 3 Barbell movements: Deadlift / Hang power clean / Shoulder to overhead
Review and warm-up 3 other movements: Wallballs / Box jump overs / C2B Pull-ups
WOD A
604 PRIDE 2021 (PART 1)
Partner up, and complete AMRAP in 20 mins:
24 Deadlifts (partner holds top of deadlift)
24 Wallballs (20/14)
18 Hang power clean (partner holds front rack)
18 Box jump overs (24/20)
12 Shoulder to overhead (partner holds overhead (or scale to hand plank))
12 Chest to bar pull-ups (scale to pull-ups, jumping pull-ups/C2B, or ring rows)
—
Rx: 135/95
One person working at a time (barbell movements only count while partner is holding)— Rest 5 min before starting part 2
—604 PRIDE 2021 (PART 2)
Complete with your partner for time:
100 Barbell bicep curls
100 Barbell shoulder press (scale to push press if needed)
100 Barbell bent over rows
—
Rx: 45/35
One partner working at a time, try to split the work evenly if possible*
*1 barbell each, but your barbell may never touch the ground, hold it anywhere while your partner is working*
