Dynamic Warm-Up – Mobility Prepare  for..

Test: 1:00 Max effort Hand release Push-up

18 Minute E2MOM of”:
1 Turkish Getup AHAFA
1 Weighted Strict Pull-up
2 mins. To complete 1 TGU and 1 Weighted Pull-Up AHAFA. Alternate sides every round.

Coaches choice

B. WOD: Compare to 180413
10 minutes to Complete the following:
100 Thrusters  RX 95/63
Intermediate 85/55 75/45
Sc to a KB as needed

Every time you drop the bar Run 200m 
RX+ 4 drops or less
RX  5 drops or less
(8 Bar over Burpees If weather is a issue ONLY)
(13 Cals AAB

5-7 minutes-Team Cool down- In sets of “10” ea side. Wide Leg/Cross Leg Sit-up 80-100.  Legs locked out in wide position. Sit up and reach right arm to left leg, alternate each sit-up with left arm to right leg. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished


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