Dynamic Warm Up- Mobility Prepare for:

A.  WOD:
5 Rounds For Time:
400m Run
1 Legless Rope Climb (15-ft.)
3 Rope Climbs (15-ft.)

Intermediate
5 Rounds For Time:
400m Run
3 Rope Climbs (15-ft.)

Beginner
5 Rounds For Time:
200m Run
10 Pull-to-Stands

B. Finisher:
4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up Hold
or
5 V-Ups + :20 V-up hold

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