WARM UP – MOBILITY
Skipping / Dynamic joint rotations / Overhead stretches
Banded shoulder activations pressing/pulling
Review strict press + strict pull-ups, and warm-up for WOD A.
WOD A
Every 90s x 10 (5 sets of each alternating)
A1) 5, 5, 3, 3, 3 Shoulder press
A2) 5, 5, 3, 3, 3 Strict / Weighted pull-ups
—
Start at a light/moderate load for each set of 5 and build as needed to a heavy set of 3.
SHOULDER PRESS X 3
WEIGHTED PULL-UP X 3
WOD B
BAYWATCH
Complete for time:
50 Doubleunders
21 Push press (115/75)
21 Bent over row (115/75)
21 Ring Dips
50 Doubleunders
15 Push press
15 Bent over row
15 Ring Dips
50 Doubleunders
9 Push press
9 Bent over row
9 Ring Dips
ACCESSORY
2-3 sets, rest as needed:
15-20 Banded face pulls
6-8 “ATYT” w/ light plates
30s/side Side plank hold (weight hip if possible)
