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“804020” WOD 12/10/19

0

WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

10 DB Reverse Fly’s

10 Landmine Row w/ Rope

8e DB Box Step-Ups

LIFT:

Deadlift

3 @ 60%

3 @ 70%

3 x 2 @ 75%

WOD:

“804020”

2 Rounds

80 Double Unders

40 Air Squats

20 Deadlift (155/105) (135/95)


FIT

SKILL:

3 Sets

10 DB Reverse Fly’s

10 Landmine Row w/ Rope

8e DB Box Step-Ups

LIFT:

Hex Bar Deadlift

5 x 5

*Build

WOD:

2 Rounds

160 Single Unders

40 Air Squats

20 DB Deadlifts (50/35×2)

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