Dynamic Warm Up – Mobility Prepare for..

A: WOD:
10 Rds for time:  Wall Walks & Rows
3 walk walks
Row 300 m
Rest 2 mins between each round.

Modifications:
Replace each 300 m of rowing with 750 m on the Assault Bike
In place of wall walks do: seated shoulder press x 14 DB’s 35/25

B. Cool Down:
Accumulate 120 secs L-Sit
Pigeon hold 1-2 mins per side
Foam Roller
400m walk 

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