12pm ladies working on their mobi!
Dynamic movement prep
Group warm up
Junk yard dog warm up
Emom for 7 minutes
Snatch pull + snatch
1+1. Adjust By feel.
Wod
5 rounds for time of:
20 wall-ball shots, 20/14
10 deadlifts 225/155
Mad mobi
Knee on the wall
Roll calf on bb
Hamstring up n over
Press ups.