WARM UP – MOBILITY
Quick dynamic shoulder/thoracic warm-ups then:
2 rounds: (start anywhere)
2 wall walks + 10-15s noes to wall HS hold / shrugs / elbow taps
8-10 Bench/box dips + 15-20s dip extension stretch
10 Seated single leg lifts/side + 10-15 hollow rocks
6-8 Ring rows + 6-8 scap pull-ups
WOD A
EMOM x 16 min (4 rounds of each)
1) Rope climbs (1-3 reps of regular, legless or a combination)
2) Handstand practice for 30-40s (wall supported, band supported, free standing, or walking)
3) 8-12 Ring or Bar dips
4) 20-30s L-sit / Tuck Sit hold
WOD B
SLED PUSH PYRAMID
In teams of 4, complete for time:
100ft sled push at each of the 9 weight increment:
Men: 45 / 90 / 135 / 180 / 225 / 180 / 135 / 90 / 45
Women: 35 / 70 / 105 /140 / 175 / 140 / 105 / 70 / 35
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Add or subtract a plate from the sled after all team members complete their round (1-5-1 plates)
If you have a team of 2-3 then rest the equivalent of your missing team mates.
ACCESSORY
2-3 rounds for quality:
10/side Single leg good mornings w/ 10s hold on last rep
10/side Diagonal stretch w/ 10s hold on last reps
3 x 15-20s Front rack / Tricep / Lat stretch (hold a dowel supinated, elbows on a bench)
