|The Daily WOD|
Movement Complex Warmup
B: General Warmup
3 Rounds of:
6/6 Single Arm KB Swings
10 Cossack squats, alternating leg
4/4 KB Windmills
40 KB/DB Clean and jerk , alternate hand.
16 Inverted burpees
32 KB/DB Clean and jerk , alternate hand.
12 Inverted Burpees
24 KB/DB Clean and jerk , alternate hand.
8 Inverted Burpees
12 L- Pullups
L-pullups scaling options:
LL-pullup slight bent knee (knee above hip)
Seated L-pullups (90degree flex in knee)
Negative L-pullups (in any of the progressions above)
Strict Pullups with band
Jumping pullup with negative