WARM UP – MOBILITY
Full body dynamic joint warm-up and green band stretch (P-chain, overhead, dip extension etc)
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Review D-Ball clean technique and explain WOD A
WOD A
8 min EMOM: (4 rounds of each alternating)
1) Gymnastics pulling variation of you choice: 2-4 Ring or Bar muscle-up (or progression work) / 6-8 Chest to bar or kipping pull-up / 10-12 jumping pull-up or ring row
2) 2-4 D-ball cleans (Build in weight, alternate reps with a partner if needed)
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This should be technique / skill development work, not max effort sets.
WOD B
THE MOUNTAIN
Complete for time:
50 Cal Row
40 Single arm dumbbell push press (50/35)(20/arm)
30 Russian KB Swings (32/24)
20 Ring dips
10 D-Ball cleans (150/100)(over the shoulder – alternating sides)
20 Ring dips
30 Russian KB Swings
40 Single arm dumbbell push press
50 Cal row
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25 min time cap
4-5 min stagger between 2 heats
ACCESSORY
3 rounds: rest as needed
8-12 x Ab-wheel roll-outs
15-20/side x Standing KB side bend / oblique crunch
2-3 Crossover Symmetry Recovery or Iron Scap movements
