DATE – Tuesday
Warm-up
3 Rounds:
10 Arm circles forward/backward
10 Ball Slams
50’ Frog leap
Mobility
KB Arm Bar: 1×3 reps per arm w/10 sec hold; light-moderate weight
WOD A) (15 mins)
4 Rounds:
1) Weighted Push-up x 3-4 reps – Heavy as possible @ 33X0 Tempo (Pause 1” from ground)
2) Weighted Pull-up x 3-4 reps – Heavy as possible @ 30X3 Tempo
*Rest 45-60 secs between exercises
WOD B)
15 min AMRAP:
10 KB Swings 32/24kg
10 Box jumps 24/20”
10 Ring dips (Bar Dips or Push-ups as mod.)
WOD C)
2 x 10-20 GHD Sit-ups
Shoulder Stretch w/bands
