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“BUGS” WOD 3/12/19

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WARM UP:

50 Jump Rope Singles

10 Bumper Jacks 2″ + 4″

10 Y’s, T’s, and W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squat

10 Split Jerk Presses

Then:

Mobility


WIN

SKILL:

EMOM 8

ODD: 2 Ring MU

EVEN: 2 Bar MU

*Scale reps accordingly to level.

**Sub. Ring MU for Toe-Hip Transitions.

LIFT:

Split Jerk

7 x 1

*Build to a heavy single.

WOD:

“BUGS”

15-12-9-6-3

S2O (155/105) (135/105)

Box Jump Overs (24/20)

T2B


FIT

SKILL:

3 Sets

5 T2R

10 Banded Lat Pull Down

10 Band Pull Aparts

LIFT:

Strict Press

3 x 10

*Build

WOD:

15-12-9-6-3

Box Jump Overs (24/20)

Knee Raises

*200 M. Run after each round.

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