Warm-up/Mobility
5 mins Dynamic Warmup
Shoulder Mobility
WOD A)
Push Press
5 @ 75-80%
5 @ 80-85%
4 @ 85-90%
3 @ 90-95%
2 @ 95-100%
WOD B)
50 KB Swings 24/16 kg
25 Chest-to-Bar Pull-Ups or Pullups
40 KB Swings
20 Chest-to-Bar Pull-Ups
30 KB Swings
15 Chest-to-Bar Pull-Ups
WOD C)
GHD Sit Ups 3 x 10-15 reps
