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)

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