WARM UP – MOBILITY
Agility ladder + dynamic stretch
–
Banded shoulder warmups (pec circles, flies, rows)
WOD A
PURE WATER
1) 4 Rounds for time:
15 DB bench press 2 x 50/35lb
15 Ring rows
30 Situps
— REST 3 MINS BEFORE STARTING PT.2 —2)
4 Rounds for time:
15 Double DB bent over rows 2 x 50/35lb
15/12 Ring push-ups
30 Trunk twists @ BW
ACCESSORY
3-4 Sets:
8-10 KB bicep curls @ 41X2 tempo
– rest 20-30 secs –
8-10 KB French presses @ 41X2 tempo
– rest 90 secs –
