WARM UP – MOBILITY
(8-10 mins)
Banded shoulder warmups
Pull-up warmups
Seated pike/hamstring stretch

WOD A
Z-PRESS X 4
Barbell press from a seated “L” position
WEIGHTED PULL-UP X 3
E3MOM x 4 sets:
6-6-4-4 Barbell Z press
-rest 20-30 secs-
5-5-3-3 Weighted pull-ups

Both movements should be slightly heavier/more challenging than last time (Aug 24th)
Scale pull-ups to body weight, or jumping pull-up w/ 3-4s negative.

WOD B
3 rounds of:
30s D-Ball bear hug hold
30s to complete 1-2 Legless rope climbs
30s D-Ball bear hug hold
30s to complete 1-2 Rope climbs
– Rest 90s –
30s Sorensen hold
30s to complete 6-10 strict ring dips
30s Sorensen hold
30s to complete 6-10 Bar dips
– Rest 90s –

No Rx or Scoring, just good quality movement and reps
Partner up and follow your partner through staggering by 30s. (Share D-ball, rope, GHD etc.)
Half of the pairs can start on D-Balls, half on the GHD.

ACCESSORY
1) 3 super sets: (use light – moderate dumbbells or small plates)
10-12 lateral raises
10-12 bent over rear delt raises
12-15 dumbbell pull-overs / tricep extensions (heavy single DB)
20-25 band pull aparts (fast and unbroken)
-rest 90 secs-

2) Crossover Plyo