“041816” WOD 4/6/21

WARM UP:
50 Single Unders 
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility


WIN
SKILL:
EMOM 8
ODD: 2 Wall Walks
EVEN: 20 Hollow Rocks
LIFT:
Push Jerk + Split Jerk
8 x 1 + 1
*Build
WOD:
“041816”
For Time:
21-15-9
Box Jump Overs (24/20)
HSPU
*Adv. 4″ Deficit


FIT
SKILL:
EMOM 8
ODD: 2 Scaled Wall Walks
EVEN: 20 Hollow Rocks
LIFT:
Strict Press
8 x 2
*Build
WOD:
For Time:
21-15-9
Box Jump Overs (24/20)
HRPU


AT HOME
SKILL:
EMOM 8
ODD: 2 Wall Walks
EVEN: 20 Hollow Rocks
LIFT:
DB Alt Press
4 x 8e
*Build with what you got
WOD:
For Time:
21-15-9
Box Jumps
HSPU or HRPU

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