Dynamic Warm Up- Mobility Prepare for:

A.  Strength:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift

(Score is Weight)

B. WOD:
4 ROUNDS FOR TIME*
10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)
16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

KG DB: (22.5/15)|(15/10)

C. FINISHER:
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Down Dog

(No Measure)

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