Tony Day Crawling and Showing off a nice Horseshoe!!!
Warm Up:
Rollout -10 min
Wrist prep-3 min
Shoulder Prep-3min
Bird Dogs- 3 min – spend time finding extension and flexion before getting to the movement
Walking Samson Stretches-3 min
Active Warm Up
mimic the movements for the WOD- Practice
6 min Amrap
Max FHC
6 min Amrap
4 Dynamic Lunges
10 Hand release pushups
6 Min AMRAP
Double unders or Single unders
