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“BATTLE ROYALE” WOD 4/10/19

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WARM UP:

50 Jump Rope Singles

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Rounds (At a Walking Pace)

8 Bar Roll Outs

8e DB Bent Row

8 DB Tricep Extensions

LIFT:

Dead Lift

7 x 1

*Work to 85%

WOD:

“BATTLE ROYALE”

AMRAP 8

1 Dead Lift (155/105) (135/95)

1 KB Swing (70/53) (53/44)

1 Box Jump (30/24) (24/20)

2 Dead Lift

2 KB Swing

2 Box Jump

3 Dead Lift

3 KB Swing

3 Box Jump

4,5,6…Continue until time runs out.


FIT

SKILL:

3 Rounds (At a Walking Pace)

8 Bar Roll Outs

8e DB Bent Row

8 DB Tricep Extensions

LIFT:

Hex Bar Dead Lift

5 x 5

*Build

WOD:

“BATTLE ROYALE”

AMRAP 8

1 Dead Lift (155/105) (135/95)

1 KB Swing (70/53) (53/44)

1 Box Jump (30/24) (24/20)

2 Dead Lift

2 KB Swing

2 Box Jump

3 Dead Lift

3 KB Swing

3 Box Jump

4,5,6…Continue until time runs out.

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