Warm-up/Mobility

 

W/Partner:

2 Rounds

1 x length of gym wheelbarrow walk (each)

5 High Five Burpees

10 Med-Ball toss sit ups 20/14 (2-for-1’s; ball gets passed 10 times but both partners perform all sit ups together)

 

Shoulder Stretch w/bands

 

WOD A)

 

3 Rounds:

 

Max Strict Pull Ups

Rest 60 seconds

Max Strict Ring Dips (Bar Dips if you don’t have Ring Dips)

Rest 60 seconds

*Band Assisted; use thinnest band possible for sets of 5-7 reps. NO KIP.

**Score total pull ups and total dips, or color of band used.

 

 

WOD B)

 

For Time:

 

30 Wall Balls 20/14lb

20 Knees to Elbow

40 Double Unders

3 Wall Walks

15 Parallette Pass Throughs (1 rep = touch feet front + back)

3 Wall Walks

40 Double Unders

20 Knees to Elbow

30 Wall Balls 20/14

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