WARM UP – MOBILITY
*Pull out a barbell and red band each, partner up with someone and share rower*
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Alternate with your partner for 2 rounds:
1) 90s Row
2) Dynamic joint warm-ups (upper body / lower body)
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Red band shoulder activations (dip / HSPU prep)
Review: power clean & deadlift + dips & HSPU’s
Set up/warm-up barbell and gymnastics for WOD A.
WOD A
DO IT TO IT
With a partner of similar ability, complete for time:
6 rounds of:
15/12 Cal Row
10 Power Cleans (155/105)
10/8 Ring Dips
Directly followed by 6 rounds of:
15/12 Cal row
10 Deadlifts (225/155)
10/8 Handstand push-ups (sub to banded or pike if you don’t have HSPU’s or wall space)
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Alternate complete rounds with your parter (3 round of each triplet)
Barbell loading should not be “light” but you should be able to complete the 10’s in 2-3 sets max.
ACCESSORY
3 sets:
20-30 Banded good mornings
20-30 Banded tricep press downs
– rest as needed between sets
