WARM UP – MOBILITY
Big full body dynamic stretch
Banded dislocates, shoulder warmups, hollow holds/rocks
Bench dips, beat swings/TTB, Down dog HSPU’s
–
BB tech:
OHS, power snatch, thruster
WOD A
HOW WOULD YOU FEEL
For time:
25/20 Cal row
25 Handstand push-ups
25 Power snatches 95/65lb
25 Box jumps 24/20″
25 Toes to bar
25 Thrusters 95/65lb
25 Box jumps 24/20″
25 Ring dips
25 Overhead squats 95/65lb
25 Box jumps 24/20″
25/20 Cal row
—
– Stagger 2 heats in 14+ classes, 3 mins apart
– Use weights and progressions that allow you to keep moving
WOD B
3 Super sets:
15 Side delt raises
15 Rear delt flies
15 Upright rows
1 lap of room heavy farmers carry
– rest 1:30-2 mins
