Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 Max effort Double Unders

A. Skill – Strict Pull Ups 4 x 3 Tempo
https://www.youtube.com/watch?v=pIqR_EUFuek

A: WOD
5 Rounds for time of:
400 meter Run
7 L-sit pull-Ups
4 Squat clean and jerks

Men: RX: 185 lb. Scale- 165,135, 115
Women: RX 125 lb. Scale- 115, 105, 95
Scale Run with AAB .08 mile or 500m Row
Scaling Pull-ups: Pull-up scaling in video above, Kipping L-Sit Pull-ups, knees to 90 pull-ups.

5-7 minutes-Team Cool down- 70-100 Wall Ball sit-up passes

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