WOD
Warm-up
Banded Stretch on Rig
Dynamic Warm-up
2 Sets
6 Forearm Plank to Dolphin Pose
12 Alternating Quadruped KB Pull Through
6e/side Half Kneeling Windmill
20 Alternating Pike Leg Liftover
Strength
4 Sets (50-60% of 1RM)
4 Paused Power Jerk (2sec hold in the dip + 2sec hold overhead)
12 Alternating KB Gorilla Rows (moderately heavy)
Rest 1-2 minutes between working sets
*Focusing on position and staying balanced in the dip/catch position of the lift – last 2 sets should be RPE 7-8
then…
2 Sets
8 Strict Press @ 40-50%
Rest 1-2 minutes between working sets
Conditioning
(Rx) For Time:
20-16-12-8
Wallball (20/14)
10-8-6-4
Pull-up
T2B
(Rx+) For Time:
30-24-18-12
Wallball (20/14)
12-10-8-6
C2B
4-3-2-1
Bar Muscle-Up