WARM UP – MOBILITY

Dynamic shoulder / thoracic rotations

Thin band upper body activations

Overhead / Dip extension stretch

Scap pull-ups / scap push-ups

Ring rows / Bench push-ups

Review WOD A movements and warm-up

WOD A

Every 2:30 min x 6 supersets (3 sets each alternating)

1) 5 Strict dips + AMRAP (-2) Push-ups @2,0,X,1

2) 5 Strict pull-ups + AMRAP (-2) Body rows @2,0,X,1

Strict dips / pull-ups can be weighted, body weight, or banded.

Dips may be Ring or Bar dips, Pull-ups may be pronated or supinated.

Hold tempo and ROM on AMRAP sets and avoid going right to failure.

Partner up and start on either superset

WOD B

PLATE PYRAMID

Complete for time:

25 Plate ground to overhead 25/15

25 Plate ground to overhead 35/25

25 Plate ground to overhead 45/35

25 Plate ground to overhead 55/45

– Rest 3 mins –

25 Plate ground to overhead 55/45

25 Plate ground to overhead 45/35

25 Plate ground to overhead 35/25

25 Plate ground to overhead 25/15

Record time to finish minus the 3 min rest

Scale plates weights as needed by try to use at least 3 different loads.

Newer athletes, scale each set to 15-20 reps

Optional Conditioning

SKI ERG & BURPEE EMOM

Complete for time:

100/75 Ski Erg calories

EMOM, including the first, complete 5 burpees before continuing with your ski

(If you are not fast at burpees, scale to 3-4 reps)

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