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“48” WOD 2/24/20

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WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

8e DB Backward Lunge

8e DB Row

10 Sec. Box Piked S.A. Hold (L & R)

*Adjust reps according to strength.

LIFT:

Dead Lift

3 @ 65%

3 @ 70%

2 x 3 @ 75%

WOD:

“48”

AMRAP 12

4 Ring MU

8 Deadlift (225/155) (205/135)

4 HSPU

8 Deadlift


FIT

SKILL:

3 Sets

8e DB Backward Lunge

8e DB Row

1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.

LIFT:

Hex Bar Deadlift

4 x 4

*Try and build heavier then in previous weeks.

WOD:

3 Rounds

200 M. Run

20 Walking Lunges

20 SDHP (53/35) (44/26)

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