WARM UP – MOBILITY
Big dynamic full body warm-up and stretch out
—
Warm-up strict pull-ups + review scaling options
Review/warm-up each DB movement with light DB’s
WOD A
300
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movements” (50/35lb)
15 Ab-mat sit-ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees (push-up on DB then stand up with them)
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps (DB’s held by your side)
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thruster
ACCESSORY
Crossover Symmetry “Plyo” “Iron Scap” or “Recovery”
