11.13.2024

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

E2MOM for 10m

10 Cal C2

5 Pull Ups

10 Push Ups

* use the extra time for mobility work*

WOD – FOR TIME!

21-18-15-12-9-6-3

Wall Ball Shots

Cals on C2 machine

Toes 2 Bar

POST:

STRETCH/CONDITION