Dynamic Warm-Up – Mobility Prepare  for..

WOD “Pet Rock”
4 Rounds for time of:
20 KB Swing Green/Blue (Russian)
15 KB Goblet Squats
10 Pull Ups
20 Alt KB Snactches

Rest 3 Minutes.

Then 800m Run for time

*2 separate scores RFT and 800m Run

(RX+ Weighted Strict Pull ups w/KB)

KB to a weight that allows “UB” rep schemes   

FLOW “Earth”
Seated breathing (knees or crossed)-5 deep, long breaths
Seated Side Reach-10 breaths (5 each side)
Child’s Pose-5 breaths
Down Dog-5 breaths
Pigeon-5 breaths

Forward fold(flow from pigeon to standing forward fold, to end your stretch, or do forward fold seated for 5 breaths to transition into another round and start “Earth” Flow again, time permitting)


Find heavy dumbbell split clean & jerk x1ea


35 min of:

Heavy DB split clean & jerk x3ea

Run 400M

Ball toss over rig x6 (as heavy as possible)

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