WARM UP – MOBILITY
Big dynamic joint warm-up & joint rotations
Green band stretches:
Banded lunge hip opener, front rack, and Lat/overhead
—
Tech: Squat cleans, Bar muscle-ups & Chest to bar pull-ups
5-7 min to warm-up to working weight and prepare for WOD A.
WOD A
BAD & BOUJEE (RX+)
Complete for time:
9 – 7 – 5 – 3
Squat Clean (185/125)
Bar Muscle-up
— OR —
BAD & BOUJEE (RX)
Complete for time:
9 – 7 – 5 – 3: Squat Clean (135/95lb)
15 – 12 – 9 – 6: Chest to bar pull-up
—-
12 min time CAP on both versions.
WOD B
BACK SQUAT X 2
Every 2:30 x 6 sets:
Back squat: 6, 6, 4, 4, 2, 2
Start at ~65-70% and build each set to a heavy but smooth double.
Optional Conditioning
Complete for time (and glory: challenge a friend and go head to head)
21-15-9 reps of:
Heavy wall balls (30/20lb – 9ft)
Burpees
