Dynamic Warm UP – Mobility Prepare For….

Test: 1 Minute Hand Release Push Ups

Primer:
2 Rds of:
5 Cals AAB/Rower
5x Med ball clean into Wall Ball shots

A: WOD
20 minute EMOM of:
Odd: 11 Wall Ball shots 30/20  25/18-16 (Goal is a heavy UB wall ball shot)
Even: 10/8 Cals Alternate AAB and Rower


Scale: Wall ball Lbs to maintain Unbroken consistency & mechanics
Cals of AAB/Rower. 

Team Cool down:
5 Minute Row-Bike or + 70-100 Plank lateral bumper plate pulls, every 10 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished. 5-7 minutes

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