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
