Warm up: Run or row, mobility; 3x 10 ring rows, 10 ohs pvc/light bar
Mobility: chest, hips
Skill Focus: Overhead Squats
Warm up to your working weight w/attention to form/technique
WOD
3 min rounds, twice through the couplet, rest during remaining time
Levels 2 & 3
Round 1 Round 2
10 ohs 12 ohs10 c2b pull ups 12 c2b pull ups
Round 3 Round 4
14 ohs 16 ohs
14 c2b pull ups 16 c2b pull ups
Level 1: scale weight on ohs as needed or use bands; modify pull ups to jumping, banded or ring rows
Score is total reps
Pre wod movement prep
Mobility: chest, hips
Skill Focus: Overhead Squats
Warm up to your working weight w/attention to form/technique
WOD
3 min rounds, twice through the couplet, rest during remaining time
Levels 2 & 3
Round 1 Round 2
10 ohs 12 ohs10 c2b pull ups 12 c2b pull ups
Round 3 Round 4
14 ohs 16 ohs
14 c2b pull ups 16 c2b pull ups
Level 1: scale weight on ohs as needed or use bands; modify pull ups to jumping, banded or ring rows
Score is total reps
Pre wod movement prep
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