Monday 151109

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
3 Rounds for time of
20 Pull ups
10 Snatches 135/93 105/63 75/35

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
On Every 2 Minutes  X 6
1 Hang squat clean + 2 Front squat + 1 Push jerk  @ 60% climbing.
Then
3 rds for skill of
10 m Handstand walk or progression
10 Pistols or progression
3-5 UB Muscle ups

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