DATE – Saturday


Warm-up: Quick shoulder + hip circles


Mobility: Banded shoulder stretches + 2 min banded squat hold


WOD A) 3 rounds – not for time but quality movement (15-17 mins)


A1) 6-8 x (Parallette push-up + pass through + dip + pass through back) = 1

A2) 10-15 x GHD sit-ups (weighted for experienced athletes)(Sub weighed anchored sit-up)

A3) 10-12 x Bulgarian split squat (controlled tempo, use KB’s for loading)




100 Wall balls for time**


** At the top of each minute, including the first, you must do 5 burpees before continuing on with any wallballs.