DATE – Wednesday
Warm-up:
Dynamic warm-up, shoulder focused
Mobility:
Lacrosse balls pecs + shoulders
Band pull aparts and presses
WOD A) 3 sets:
A1) 3 x AMRAP HSPU
– Rest 30s –
A2) 3 x 6-8/arm x SA kettlebell row @ (3,1,X,0)
-Rest 2 min
(Scale HSPU’s so that 8-10 minimum are complete on the first round)
WOD B) 3 rounds for time:
400m run
20/15 Chest to bar pull-ups
15/12 Ring Dips
– Rest exactly 3 min between sets –
(20 for guys / 15 for girls is Rx’ed for pull-ups, 15/12 Rx’ed for Ring dips; scale both volume and/or movements to maintain high intensity throughout the set. Subtract the 6 min rest from total working time for score.)
