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)

 

 

WOD B)

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.

 

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