Dynamic Warm Up- Mobility Prepare for:
A. Strength:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
B. WOD:
5 SETS FOR TIME
200m Run
10 Handstand push-ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
C. Cool Down:
3 SETS FOR QUALITY
50′ Quad Crawl
https://www.youtube.com/watch?v=P3lMTyMfmo4
20 Kneeling Banded Chest Press*
https://www.youtube.com/watch?v=3OpwabaIyK0
1:00 Banded Plank**
https://www.youtube.com/watch?v=HhjF4ZvTm5I
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.