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″
