WARM UP – MOBILITY

Big dynamic joint warm-up and movement prep.

Green band overhead, pec, and hip/hamstring stretches.

Tech: beat swing / kipping and C2B pull-ups / jumping pull-ups

Review & warm-up: other WOD movements and scaling options

WOD A

SUPER SATURDAY

Complete 5 round for time:

21 – 18 – 15 – 12 – 9 reps of:

Wallballs (30/20 – 10/9ft)

Kettlebell swings (32/24kg)

Hand release push-ups

Chest to bar pull-ups

– run 400m after every round –

30 min time cap

Scale C2B in volume, to regular pull-up or jumping variation.

ACCESSORY

Cool down, roll out, mobilize

Work on a weakness

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