Warm up: Not for time – group stays together
10 No money drills
10 Wall slides with lift off (wall facing / Sahrman wall slides)
1 Lap around room
10 Scapular wall slides (back to wall)
1 lap around the room
10 scapular pull ups
Strength: Superset: 5, 4, 3, 2, 1
- Weighted dip
- Weighted pull up
WOD: 7 min AMRAP
10 Push presses (95/65)
10 C2B Pull ups
Accessory:Accumulate 3 min in hollow body hold
Strength: Weighted pull ups and dips should be as strict as possible, maintaining slight hollow body throughout. A plate between the legs may be used for athletes working with lighter weight to encourage proper leg position.
WOD: Push press weight should be scaled if exceeding 60% of athlete’s 1RM. Pull ups may be scaled to kipping pullups (chin over bar) or jumping pull ups to maintain the intensity.