Stretchy Stretchy

 

MAD Mobility Keeps your body ready to go wod after wod

 

 

Wednesday
dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

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)

You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation

50 heavy Russians

Skill
10 minutes
Skill handstand push up variations.
Scale as needed

WOD
4  rounds of
10 lunges each leg. (Db/kb)
10  pull ups
10 lunges each leg (db/kb)
10 push ups

Mad mobi
Hamstring up n over
Pigeon
Press ups
Lat stretch
Corner stretch

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