WARM UP – MOBILITY
Banded shoulder warm-up and activations (push / pull / rotations etc.)
Ring rows / Bench dips
Hollow / Arch work on the floor
Scap pull-ups / scap push-ups
Beat swings / TTB & Kipping pull-up tech
Review rope climb technique and other WOD movements
WOD A
GYMNASTY CHIPPER
Complete for time:
50 Toes to bar
2 Rope climbs
40 Push-ups
2 Rope climbs
30 Pull-ups
2 Rope climbs
20 Ring dips
2 Rope climbs
25 Toes to bar
1 Rope climb
20 Push-ups
1 Rope climb
15 Pull-ups
1 Rope climb
10 Ring dips
1 Rope climb
ACCESSORY
3 rounds: rest as needed
16-20 Alt. Dumbbell bicep curls
16-20 Alt. Front / Side delt raises (light DBs or plates)
20 Banded/Dowel hollow lat push downs
