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“190204” WOD 2/11/19

0

WARM UP:

400 M. Row or Run

2 Rounds

10 Pass Through

10 Good Morning

10 Front Squats

5 Inch Worms

10 Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 6

ODD: 30 Sec. Hollow Hold

EVEN: 30 Sec. Flutter Kicks

LIFT:

Back Squat

7 x 2

*Build

WOD:

“190204”

5 Rounds

21 Back Squat (135/95) (115/75)

1 Legless Rope Climb

*Sub. Regular Rope Climb Accordingly.


FIT

SKILL:

EMOM 6

ODD: 30 Sec. Hollow Hold

EVEN: 30 Sec. Flutter Kicks

LIFT:

5 Sets

30 Sec. Weighted Wall Sit

*Build as heavy as possible

**Rest 90 Sec. between sets

WOD:

For Time:

30/21 Cal. Row

Then:

4 Rounds

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

20 Leg Lifts Over KB

Then:

30/21 Cal. Row

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