WARM UP – MOBILITY

3 rounds alternating:

– 30-45s Skipping / DU’s

– Full body dynamic joint warm-ups

Green band overhead/lats & P-chain floss

Review/Tech: Deadlift, wallball, and kipping pull-up

6-8 min to warm-up for WOD A

WOD A

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Complete for time:

60 Doubleunders

30 Pull-ups

60 Doubleunders

30 Wallballs (20/14)

60 Doubleunders

30 Deadlifts (225/155)

60 Doubleunders

30 Wallballs (20/14)

60 Doubleunders

30 Pull-ups

20 min time Cap

Scale DU rep to 30-40 or cap at 60-90s max each set.

Scale other WOD movements or reduce reps to 20-25 as needed to keep moving.

WOD B

10-12 min of coach led mobility work

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