WARM UP – MOBILITY

Full body dynamic

BB warmup for WOD movements

Use weights / progressions that allow you to keep moving for the 6 mins, nothing should be too heavy or difficult to start. Scale reps where needed too.

WOD A

LIT SANDWICH PT. 1 OF 3

6 min AMRAP:

9 Handstand push-ups

6 Power snatches 115/80lb

– Rest 3 mins –

LIT SANDWICH PT. 2 OF 3

6 min AMRAP:

12 Burpees over bar

9 Overhead squats 115/80lb

– Rest 3 mins –

LIT SANDWICH PT. 3 OF 3

6 min AMRAP:

15 Pull-ups

12 Shoulder to overhead 115/80lb

WOD B

1) 3 Super sets:

8-10 Standing SA DB Arnold press + 100 OH carry /side

8-10 SA Bent over KB rows /side

-rest 60-90 secs-

2) 3 Super sets:

12-15 DB lateral raises

12-15 Banded face-pulls

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