If you are interested in helping with the first of two bed builds for Sleep In Heavenly Peace, sign up on the community board for this Saturday at 11am Dress Warm!!

Dynamic Warm-Up – Mobility Prepare  for..

A: WOD 
9 Rounds for time of:
10/8 Cals AAB  OR 11/9 Cal Row (Alternate)
7 T2Bar
14 1 Arm OH walking lunges KB-DB Grn-50/Blu-35 ( 7 steps ea leg)  
28 “UB” Double Unders

Scale: T2Bar to Knees to 90. KB-DB Lunges to a weight to go 7 reps unbroken steps with.
Singles while attempting Double Unders.

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

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