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Dynamic

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group Warm up


6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Leg swing
Frankenstein kicks

Skill
Hollow Rocks 50.
Then sprint warm ups

Wod Pt 1
7 x 50 meter sprints
Start every 60 seconds
then

Wod pt 2
Snatch
2 snatch pulls plus 1 snatch
Every minute on the minute for 10 minutes.  You may adjust weight between

Score total weight

MaD MOBI
Roll calf
Pigeon
Press up
Shoulder bully

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