WARM UP – MOBILITY
Easy 400m run
Dynamic joint rotations and stretches
2 rounds:
4-5 Burpees
8-10 Beat swings
8-10 Ring rows / 6-8 strict pull-ups
2-3 Wallwalks / 2 kick to HS + HS shrugs or partial HSPU reps
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Review WOD movements and scaling options
WOD A
DEL
Complete for time:
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
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You may use the chains or a dumbbell between your legs for the weighted pull-ups (keep these strict!)
ACCESSORY
Cool down, Roll out, stretch and socialize!
