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
