Dynamic Warm-Up – Mobility Prepare  for..

Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position 

Primer:
2rds of:
3x Power Cleans         
2x Muscle up               
5x Med ball clean Wall balls         

Adv PC 185/125
Rx  PC 155/105
Scale 115/75
Scale Muscle Ups with 44 Burpee pull ups
Adv WB 30/20
Rx: 20/14
Scale: 14/10

B: WOD: “Hollywood”
Team (40 Min)
2 K run (1.25 miles)        
22 Wall balls                   
22 Muscle up                 
22 Wall Balls
22 Power Cleans           
22 Wall Balls
2 K run

Scaling Options for RUN – Row 2500m or Bike 2.3 miles

Team Cool down 70-100 Wall Ball situp passes, every 10 do a 30 second mobility static hold.

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