Warm-up/Mobility
Dynamic Warmup
WOD A)
For time;
30 HSPU
50 Hip Extensions
30 Knees to Elbows
30 Deadlifts 225/155
30 KB Push Press (20/12kg)
50 Swings (24/16kg)
20 Cal Row
10 Muscle ups or 5 Rope Ascents
WOD B)
3 x max effort L sit hold (Feet should be held above two 55lb plates)
