Saturday, December 2nd 2023

WARM UP – MB

:90 Row

:90 Bike

MOVEMENT/MOBILITY – KB or DB

50′ SA OH Carry EA

8/8 SA Strict Press

4/4 Windmill rotations

10 Overhead Tricep Extensions

then,

:30 Dead Hang

10/10 Leg Swings

2 Rope G2S

2 Wall Walks

GYMNASTIC STRENGTH

EMOM x 10 – Alt

-3-8 Wall Facing HSPUs

-1-2 Rope Climbs(legless if wanted)/ 3-5 Ring Muscle Ups / 3-7 Bar Muscle Ups

*choose which pulling Variation you want to work on

PARTNER WOD

AMRAP x 10

150/120 Cal Row (Partner must be holding barbell while the other rows) (135/95)

Max Rep Clean and Jerk

in Remaining Time

Rest 2:00

AMRAP x 10

150/120 Cal Echo (Partner must hold Low plank while other bikes)

Max Wall Walks in Remaining Time