WARMUP/MOBILITY
Big dynamic shoulder warmup and stretch
WOD A
3 Rounds (15 mins to complete):
Max Strict Pullups – play with different variations each set if possible; Ring, Rogue Grippers, Pronated, Supinated
8-10 KB Chinese Rows @ 4011 tempo
8-10 Crossover 90/90’s @ 4011 tempo – purple or yellow
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Rest 10-15 secs between exercises, approx. 90 secs between rounds
WOD B
Scooby-Doo
4 Rounds of 1 min per station for max reps, 15 secs transition between exercises, 90 secs rest between rounds:
1) Assault Bike
2) Double KB Snatch 2 x 20/12kg (scale to DB ground to overhead)
3) GHD Situps
4) Rest
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-Everyone starts on Bike and moves in order
