DATE – Saturday


Warm-up: 7-10 min dynamic lengths


Mobility: Banded shoulder stretches, pre squat hip prep


Review 4 body weight movements / standards / modifications

5-10 min to prep for WOD / Practice kipping pull-ups


WOD A) benchmark “Barbara”


5 rounds for time:

20 pull-ups

30 push-ups

40 ab-mat sit-ups

50 squats


Rest exactly 3 minutes between each round. Your score is the total time to complete, minus the 12 min rest periods.


Newer athletes scale to 3 rounds or scale reps in each set down to keep moving.