WARM UP – MOBILITY
Quick shoulder / thoracic rotations / Overhead stretch
Scap pull-ups / Scap push-ups / Hollow rocks
Ring rows / Push-ups / Seated leg lifts
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Review WOD A movement/techniques and different options
WOD A
EMOM x 16 min (4 sets of each alternating)
1) 1-2 Rope climbs (Legless or Regular)
2) 20-30s Parallette L-sit or Tuck-sit hold
3) 3-5 Bar muscle-ups, 8-12 kipping pull-ups, or 5-8 strict / banded pull-ups
4) 30-45s Handstand work (wall walks, kick to wall hold/balance, free standing balance, or walking)
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For big classes, group in 3-4 and start on different stations rotating in order.
WOD B
WALKING WITH THE DEVIL
Complete AMRAP in 12 mins:
3 Devil press (50/35)
6 Dumbbell Push press
12 Dumbbell Renegade row (6/side)
1 Farmers carry lap around the rig
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Set up down the middle of each side of the room, leaving a walkway around the rig.
ACCESSORY
2-3 rounds, rest as needed:
16-20 Alt. front / side delt raise
16-20 Alt. DB Bicep curls
15-20 GHD Sit-ups (scale to partial ROM, or weighted or banded anchored sit-ups)
