Dynamic Warm-Up – Mobility Prepare  for..

A.WOD: The Chief
5 Rounds of 3 minute AMRAP:  1 min rest between rounds
3 Power cleans      RX 135/95 

6 Push ups
9 Air squats

Begin each mini AMRAP where you left off in the previous round. Score is total reps & rounds completed.

Intermediate 115/75
Scale 95/65 75/45

 

Team Cool down Cash Out: 
Tuck balance 4 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:
30 sec Hollow Hold
30 sec Static stretch

30 sec Arch Hold
30 sec Static stretch

30 sec Tuck ups
30 sec Static stretch

30 sec  Russian twists
30 sec Static stretch

 

Leave a Reply

Your email address will not be published.