PRIMER:
3 Rounds
20s Dead Hang
6 Squats on a plate plus 3 second Hold at end range
Samson Stretch
Inch Worms
MOBILITY:
3 Minutes alternating as needed or wanted
Warrior Squat with DB
Wall Walk with Hold
STRENGTH:
6 x 3 DB OHS +
Double Under Practice
WOD: WVG E 12
AMRAP 11
7 Strict Pull Ups | 7 DB OHS @ 50/35 | 25 DU’s
Modifications:
Pull Ups: Accumulate 21 Seconds of Holding Above the Bar | 7 Jumping Ring Pull Ups |
Double DB Bent Over Rows
DB OHS: Single DB OH Lunges
Double Unders: 50 Single Unders
Dumbbell:
Same as RX
Bulletproof Shoulders:
7 Strict Pull Ups or Bent Over Rows
7 DB OH Lunges
25 Double Unders
Bodyweight Version:
7 Strict Pull Ups
5 Inverted Burpees
25 Line Hops