WARM UP – MOBILITY

Pull out a barbell and red band each, partner up with someone and share rower

Alternate with your partner for 2 rounds:
1) 90s Row

2) Dynamic joint warm-ups (upper body / lower body)

Red band shoulder activations + pull-up / dip prep
Review shoulder to overhead and power cleans with empty barbell
Set up/warm-up for WOD A.

WOD A
PUSH, PULL, AND DRAG
With a partner of similar ability, complete for time:
6 rounds of:
15/12 Cal Row
10 Shoulder to overhead (115/75)
10/8 Chest to bar pull-ups
Directly followed by 6 rounds of:
15/12 Cal row
10 Power Cleans (115/75)

10/8 Ring dips

Alternate complete rounds with your parter (3 round of each triplet)
Rounds should be under 2 min each, scale movements / weights / reps accordingly
Scale C2B to regular pull-ups, jumping variation, or ring rows.
Last completed, Aug 26th, 2019

ACCESSORY
3 rounds at an easy pace:
12-15 Dumbbell tricep rollbacks
5 x 5 “Plyo” Banded face pulls (5 sets of 5 reps of 4-6″ end range pulls)
30-40 Russian twists (hold plate/med ball/DB)

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