Warm-up/Mobility

 

Dynamic warmup & movement prep

 

WOD A)

 

15 Wall balls 20/14lb
15 Sit-ups
15 Box jump 24/20”
15 Goblet Squats 24/16kg

15 Push-ups
15 KB Swing 24/16kg
15 Thrusters 2 x 16/12kg KB’s

15 Pull-ups
15 OH Static Plate Lunge 45/25lb

15 Hollow Rocks (forward + back = 1 rep)

15 KB swings 24/16kg
15 KB Push press 2 x 16/12kg
15 Dips
15 KB Sumo deadlift high pull 24/16kg
15 Burpees
15 Goblet Squats 24/16kg

15 Ball Slams 30/20lb
15 OH Static Plate Lunge 45/25lb
15 Knees to Elbow

15 Wall Balls 20/14lb