Dynamic Warm Up – Mobility Prepare for..

A: Death by Handstand Hold
Start at 10 sec and increase by 10 sec each minute.  When you hit next to failure, take a round off and start to work your way back down.

B: WOD
AMRAP 9 Minutes
9 Thrusters 135/95lbs
12 Toes to Bar
15/9 Calorie Row

Rest 3 mim

AMRAP 9 Minutes
9 Thrusters 135/95lbs
12 GHD’s
15/9 Bike

C:Skill :Pull ups

 

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