WARM UP – MOBILITY
Red band shoulder warm-up + push & pull activation drills
Hollow body + Superman’s
2 rounds of:
8-10 Scap pull-ups / Beat swings
8-10 Bench Dips
8-10 Ring rows

WOD A
WEIGHTED PULL-UP
WEIGHTED DIP
17 mins to establish a 1 RM Weighted pull-up and a 1RM Weighted bar dip
– Pull-up may be supinated or pronated grip, must start at a dead hang, chin must clearly pass over the bar with no kipping or movement in the lower body.
– Dip must start at a full lock out on, shoulder must pass below the elbow (upper arm below parallel), and return to a full lock out. (no kipping)
– Use the time as you like, you may alternating pull / dip attempts, or complete the pull-ups, then the dips.

WOD B
PULL-UPS
Max Reps of unbroken Pull-ups
PUSH-UPS
Max reps of unbroken push-ups
One attempt at a max effort set of unbroken kipping pull-ups
Rest 5-7 mins
One attempt at a max effort set of unbroken push-ups

Partner up and count/judge for each other.
Pull-ups: chin must clearly pass over the bar.
Push-ups: Chest must touch the ground on each rep and body must move as one unit on the way down and up. You may rest in the plank position only, no resting on the ground or taking hand off the ground to shake out.
Scale both movements so that 12-15+ reps are attainable.

WOD C
1,000 METER ROW
1,000 meter row for time
One attempt at a max effort 1KM row.
Rowers must be set to 1000m countdown.

ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”

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