WARM UP – MOBILITY

1) Shoulder circles / rotations / stretches

2) 2 sets:

Banded shoulder warmups

Bench dips

Pull-up warmups

WOD A

WEIGHTED PULL-UP X 3

WEIGHTED RING DIP X 3

WEIGHTED BAR DIP X 3

Alt. E90SECS x 5 sets of each (15 mins)

1) 3 Weighted pull-ups

2) 3 Weighted dips

– If you can’t add weight yet, work on your most challenging strict progression for 3-5 reps

– Dip can be done on bars or rings

WOD B

HAWÁI

15 min AMRAP:

3 Strict HSPU’s (2 mat deficit for guys)

5 CTB Pull-ups

7 Toes to bar

9 Ball slams 40/30lb

11 Box step-overs 40lb/24″ – 30lb/20″

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