WARM UP – MOBILITY

Red band shoulder warm-up + activations

Full body dynamic stretch out (overhead, hips, hamstrings etc.)

With a light-moderate pair of DB’s warm-up/tech 5-8 of each dumbbell movement for WOD with a little rest and review between each set.

Warm-up / review: strict pull-ups and ab-mat sit-ups.

WOD A

300

10 Rounds For Time:

5 Strict Chest to Bar Pull-ups

10 “Dumbbell Movement” Rx: 50/35lb

15 Ab-mat sit-ups

Rd 1 – Dumbbell Push Press

Rd 2 – Dumbbell Burpees (Push-up to stand w/ DB’s)

Rd 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)

Rd 4 – Dumbbell Bench Press

Rd 5 – Dumbbell Lunge Steps (DB’s held by your side)

Rd 6 – Dumbbell Front Squats

Rd 7 – Dumbbell Bent Over Rows

Rd 8 – Alternating Dumbbell Snatches

Rd 9 – Dumbbell Deadlifts

Rd 10 – Dumbbell Thruster

Last completed: May 9th, 2019

WOD B

In remaining class time complete 2-3 rounds:

8-10/side: Side plank hip raise + elbow touch (rotation down and up)

15-20 Banded face pulls

20-25 Banded tricep press downs

– rest 60-90s between rounds –

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