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“051519” WOD 5/15/19

0

WARM UP:

400 M. Row or Run

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

8 DB Reverse Fly’s

20 Weighted Sit Ups w/ DB Across Chest

8 Banded Face Pulls

LIFT:

Deadlift

4 @ 60%

4 @ 65%

3 x 4 @ 70%

WOD:

“051519”

12-10-8-6-4

KBS (70/53) (53/44)

Box Jump Overs (24/20)

Goblet Squats


FIT

SKILL:

3 Sets

8 DB Reverse Fly’s

20 Weighted Sit Ups w/ DB Across Chest

8 Banded Face Pulls

LIFT:

Hex Bar Deadlift

4 x 8

*Build

WOD:

For Time:

2K Bike

600 M. Run

20 Goblet Squats (53/35) (44/26)

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