Dynamic Warm-Up – Mobility Prepare  for..

Primer: 
1 Rds of:
5 Med Ball OH Lunge steps 20/14   (each athlete on team)
5  Knees 2 Elbows
3 Push press 115/75 95/55 75/45
5 Med Ball Situps 20/14
5 Dips Horn or Ring
3 Front Squats 135/95 115/75 95/55
5 Med ball cleans 20/14
5 Pull ups
3 Power cleans 185/125 155/105 125/85
5 Wall Ball Shots 20/14
5 Hand release push ups
3 Deadlifts 245/165 225/145 205/125

A.WOD: Turtle Shell 
As a team of 2 complete the following.
5 Minute AMRAP     
15 Wall Ball Shots 20/14
10 Hand release push ups
5 Deadlifts 245/165 225/145 205/125

Rest 3 Minutes 

5 Minute AMRAP
15 Med ball cleans 20/14
10 Pull ups
5 Power cleans 185/125 155/105 125/85

Rest 3 Minutes

5 Minute AMRAP
15 Med Ball Situps 20/14
10 Dips Horn or Ring
5 Front Squats 135/95 115/75 95/55

Rest 3 Minutes

5 Minute AMRAP
15 Med Ball OH Lunge steps 20/14
10  Knees 2 Elbows
5 Push press 115/75 95/55 75/45


Team Cool down 70-100 V-Ups every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

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