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Dynamic Warm Up- Mobility Prepare for:

A. WOD:
BASELINE I.I

I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

BASELINE I.II
Workout Definition
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

B. Cool Down:
Foam Roll

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