Dynamic Warm Up- Mobility Prepare for:

A. WOD:
“Nancy”
5 Rounds of:
400 m Run 
15 OHS 95/65 85/55 75/45
*Injuries or if  its to cold AAB 0.7mile or Row 500m
*Modify  as needed to maintain mechanics, Goal is no more than 1-2 breaks on OHS

Accessory Work
3 rds of Dumbbell front rack lunge 25m “Pick load”
3 x 15 Strict knees to elbows

Cool down:

Bike,walk or row 3-7 min
Mobility static holds
Leg Wall Stretch Hold 1-2 mins per side
Foam roll, 

 

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