WARM UP – MOBILITY
1) 3 sets:
15-20 Box step-ups / lateral step-overs / 8-10 jump overs
10-15 Ring rows / scap pull-ups + beat swings / 5-8 strict or jumping pull-ups
Empty bar: 10-15 shoulder press / push press / push jerk
*Change the exercise each set: 1 / 2 / 3
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2)
Tech d-ball & band sit-ups
Warmup WOD movements
WOD A
LIFE IS GOOD
3 Rounds for total reps (32.5 mins)
90 secs: D-ball over shoulder 120lb/70lb
– 30 secs rest –
90 secs: Box jump overs 24/20″
– 30 secs rest –
90 secs: Shoulder to overhead 135/95lb
– 30 secs rest –
90 secs: Banded sit-ups
– 30 secs rest –
90 secs: Chest to bar pull-ups
– 2 mins rest –
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– Score = total reps
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604 At Home:
– Sub d-ball over shoulder: power cleans
– Banded sit-ups: weighted sit-ups
– Pull-ups: table pull-ups, bent over rows or renegade rows
