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)
