WARM UP / MOBILITY

Big dynamic warm-up and stretch
Banded dislocates + pull-aparts
60s Couch stretch
Post ankle and Pec stretch
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Review WOD’s and Scaling:

WOD A

On a Continuous running clock perform 3 separate AMRAPs each for score:
33 min total running time

6 Min AMRAP: Pistol + MU
Complete AMRAP in 6 min:
10 Alternating Pistols
4/2 Muscle ups

– Rest 4 min – at 10:00 start:

8 Min AMRAP: WB + HPC
Complete AMRAP in 8 min:
20 Wallballs (20/14)
10 Hang power clean (135/95)

– Rest 5 min – At 23:00 start:

10 Min AMRAP: DU + Push-Up + Lunge
Complete AMRAP in 10 min:
40 Doubleunders
12 Hand release push-ups
8 Alternating reverse lunge steps (135/95)