Dynamic Warm-Up – Mobility Prepare  for..

A.WOD:
3:10’to Yuma  (32 minutes)
10 Min AMRAP of:
P1-14/12 Cal Row
P2- 6x Wall Ball + 6 x Alt DB Snatch 20/14 14/10 10/8 DB 50/35 40/25 30/15
**P2 keeps repeating until P1 completes Cal row – Switch.
** Have athletes start where they left off in rds

1 minute transition set up

10 Min AMRAP of:
P1-10/8 Cals Ski-Erg
P2- 5x Med ball clean Wall ball shot + 5 L- 5 R x DB Hang Clean n Jerk
P2 keeps repeating until P1 completes Ski-Erg – Switch
1 minute transition set up

10 Min AMRAP of:
P1-12/10 Assault bike
P2- 10x Med ball Situps + 5 L- 5 R x DB Single leg Deadlift  
P2 keeps repeating until P1 completes Bike – Switch

* 3 Scores, total # of Rds + Cals per team


Team Cool down + 100 Flutter kicks, every 20 stop. Do 1  Mobility hold for 20 sec each body part till finished with flutter kicks 5-7 minutes

 

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