Dynamic Warm Up- Mobility Prepare for:

A.  SKILL WORK
Pre-Workout:
Build to a heavy set of 2 back squats

B. WOD:
For Time
21 Back Squats (body weight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

INTERMEDIATE
21 Back Squats (1/2 body
weight)
3 Rope Climbs (15-ft.)
15 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climbs

BEGINNER
For Time:
21 Back Squats (1/4 body
weight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand
9 Back Squats
3 Rope Pull-to-Stand

B. Finisher:
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips

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