Tuesday, 9 January, 2018

WARM UP – MOBILITY
Quick dynamic joint warm-up + stretch then:
With a light KB:
15 x Russian KB Swings
10 x Goblet lunges
5 x windmills / side
2 x Wall walks w/ 10-15 HS hold
15 x Kettlebell swings
10 x Goblet squats
5 x KB strict press + 5 push press / side
2 x Kick up to HS hold + 10 HS shrugs

Review WOD A and give 5-7 mins to warm-up front squat to working weight and prep other WOD movements

WOD A
FRONT SQUAT X 10
Every 90s x 9 (3 sets each alternating)
A1) Front squat x 10 (60-65% across)
A2) Kipping HSPU x 8-12 (add surplus or deficit mats as needed)
A3) Kettlebell swing x 15 (heavy but unbroken)

WOD B
WALLBALLS + PULL-UPS (RX)
Complete for time:
40 Wallballs (20/14lb – 10ft)
20 pull-ups
30 Wallballs
15 Pull-ups
20 Wallballs
10 Pull-ups
10 Wallballs
5 Pull-ups

— OR —

WALLBALLS + C2B PULL-UPS (RX +)
Complete for time:
40 Wallballs (30/20lb Slamball – 10/9ft)
20 Chest-to-bar pull-ups
30 Wallballs
15 Chest-to-bar pull-ups
20 Wallballs
10 Chest-to-bar pull-ups
10 Wallballs
5 Chest-to-bar pull-ups

ACCESSORY
5-7 min aerobic cooldown (bike or row)
90s-2m each/side:
Couch stretch
Elevated pigeon
Weighted (or banded) straddle
Banded overhead / Lat

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