WARM UP – MOBILITY
Red band shoulder / pec / back warm-up and activations (mix in some push-ups, ring rows, etc.)
Review bench press / spotting, and rope climb technique
WOD A
BENCH PRESS X 3
Every 90s x 10 (5 sets of each alternating)
1) 5, 5, 3, 3, 3 Bench press (5 @ 70, 5 @ 75, 3 x 3 @ 80-85%)
2) 1-3 Rope climbs (Legless or regular or a combination)
WOD B
ANNIE BO BANNIE
Complete for time:
100 – 80 – 60 – 40 – 20 Doubleunders
50 – 40 – 30 – 20 – 10 Ab-mat sit-ups
25 – 20 – 15 – 10 – 5 Push-ups
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If you are “intermediate” at DU’s then scale to 50-10, if not scale to 2x singles.
ACCESSORY
3 rounds:
12-15/arm Stagger stance single arm bent over rows
15-20 KB oblique side bends + 100ft single arm farmers carry/side
2-3 Crossover Symmetry (Recovery, Plyo, or Iron Scap) movements each round
