Dynamic Warm Up- Mobility Prepare for:

A.  WOD:
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row

Intermediate
5 Muscle-ups
100 Air Squats
5 Muscle-ups
100/75 Calorie Row

Beginner
10 Low Ring Muscle-up Transitions
60 Air Squats
10 Low Ring Muscle-up Transitions
60/45 Calorie Row

B. Cool Down:
Coaches choice, Flush Stretch Foam Roll Recover

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