Dynamic Warm-Up – Mobility
Prepare to for..
WOD: “Hawaiian Punch”
Power clean @ 3/4 Body weight 2/3rd BW 1/2 BW
Strict ring dips with your choice of weight of med ball/ Progression
KB Single Leg Dead-lift (Red/Green Green/Purple Purple/ Blue Blue/Yellow )
Cash Out with a 400m single arm farmer carry (Red/ Green Green/Purple Purple/Blue Blue/ Yellow)
*Scale reps and weight of movement as needed for smooth mechanical progression on A . Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then: