WARM UP – MOBILITY

Dynamic shoulder warm-up + stretch

Kettle bell shoulder warm-ups/activations: (Halo’s, windmills, presses, rows etc)

Review strict press + strict pull-ups

WOD A

WEIGHTED PULL-UP

SHOULDER PRESS

Every 90s x 10 (5 sets of each alternating – 15 mins)

1) Strict press: 5,3,1,1,1 (bars taken from the floor)

2) Strict pull-up/weighted pull-up: 5,3,1,1,1 (either grip)

Start with a moderate but smooth set of 5 of each movement and add weight / increase challenge on each set building to a heavy single of each.

WOD B

RUNNIN’ DOWN A DREAM

Every 4 min x 4 sets, each for time:

50 Doubleunders (60s max)

12/8 Strict Handstand push-ups

6/4 Bar muscle ups (Scale to 10/8 Chest to bar or pull-up variation)

Combine 4 round times together for a final time/score

Partner up and stagger by 2 min

Scale so that rounds are 2:30-3 min max

ACCESSORY

1) 100 Band pull aparts (in as few sets as possible)

2) 100 Band tricep press downs (in as few sets as possible)

3) 3 sets of 16-20 Alternating bicep curls

– rest as needed between sets