WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch out

Tech / Warm-up: Barbell: thrusters & Squat cleans / Beat swings, kipping pull-ups, BMU etc.

WOD A

FOR WHOM THE BELL TOLLS

Complete for total reps: (26 min)

In 6 mins complete:

400m run, then AMRAP of:

20 Wallballs

15 Pull-ups

– rest 4 min –

In 6 min complete:

400m run then AMRAP of:

15 Thrusters (95/65)

10 Chest to bar pull-ups

– rest 4 min –

In 6 min complete:

400m run then AMRAP of:

10 Squat cleans (135/95)

5 Bar muscle-ups (Int: scale to jumping BMU)

Score is combined reps completed after each 400m run

Scale to 3 different pulling movements: Eg: Ring rows / Jumping C2B / Strict banded

ACCESSORY

Cooldown, rollout, stretch, socialize

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