WARM UP – MOBILITY
Banded shoulder warmups
Review and practice a set of WOD A movements
WOD A
SHOULDER PRESS X 5
Alt. E90SECS x 3 sets of each:
1) 8 shoulder press @ approx. 70% of 5RM
2) 8 Cuban rotations w/ light plates or DB’s
3) 10-15 90/90 banded posterior flies
*3 sec negatives on each movement in the EMOM
—
-Don’t go to max on any movement, focus on good quality & tempo
WOD B
Alt. EMOM x 3 sets of each:
1) 4-8 strict pull-ups @ 21X1 tempo – any grip
2) 4-8 strict ring or bar dips @ 21X1 tempo
WOD C
HOT OFF THE PRESS
16-14-12 reps for time:
Single arm KB clean to oh 24/16kg
Box jumps 24/20″
Toes to bar
—
-KB C&J: 8L/8R, 7L/7R etc. divided how you want
ACCESSORY
Crossover recovery
