5/18/19

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WARM UP
2-3 Rounds
:30 4 Way Dead Bugs
3 Inch Worm As Far As Possible
:40 Goblet Squat Hold
:30 R / :30 L Lateral Banded Side Shoulder Raise
3 Empty Barbell Close Grip Bench Press

Mobility: Coach’s Choice

WOD A

Close Grip Bench 6×3*

*Pointer fingers should not be outside the smooth part of the bar.

WOD B

12,10,8,6,4,2,
Thrusters (95/65)
Handstand Push Ups
Knees-To-Elbow
SDHP (95/65)

Pre WOD Progression
3, 3, 3
Thruster (barbell, barbell, working weight)
HSPU (push up, wall walk, HSPU/Box HSPU)
K2E (kip swing, hanging knee raises, k2e)
SDHP (barbell, barbell, working weight)

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