Dynamic Warm Up- Mobility Prepare for…

A: Strength: Front Squat
1 x 5 @ 60%
1 x 5 @ 75%
1 x 5 @ 70%
1 x 5 @ 70% 

B.WOD
9 rounds for time of:
6 Toes-to-rings (try and maintain a false grip)
3 Ring Muscle-ups 

Modified
9 rounds for time of:
3 Hanging Knee Raises
3 Ring Rows
3 Bar Dips
 

Cool Down
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Frog Stretch Hold 1-2 mins.
Wall Shoulder Stretch Hold 1-2 mins.

 

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