Dynamic Warm Up- Mobility Prepare for:

A. WOD:
RX:

AMRAP 5
5 KB Swings Single-Arm Swings
(53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

Intermediate:
AMRAP 5

5 KB Swings Single-Arm Swings /
Arm (35/26#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

Beginner:
AMRAP 5

5 KB Swings Single Arm Swings /
Arm (26/18#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

B. Finisher:
3 Set:
20 Alternating Single-Leg
Deadlifts
10 Single-Arm Bent Over Rows
/ Arm
:30 Single-Arm KB Rack Hold
/ Side

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