“11.1 PREP” WOD 1/12/21

“11.1 PREP” WOD 1/12/21

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ / 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extensions
10 Split Jerk Presses
Then:
Mobility

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WIN
SKILL:
3 Sets
50 Ft. DB Walking Lunges (L & R)
6e Wall Facing Shoulder Taps
2e Hollow Hold to Superman
LIFT:
EMOM 8
3 Clean & Jerks (135/95) (115/75)
WOD:
“11.1 PREP”
E2MOM… (Until Failure)
35 Double Unders
15 G2O (75/55) (65/45)
*Stop at 7 Rounds

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FIT
SKILL:
3 Sets
50 Ft. DB Walking Lunges (L & R)
1 Min. of Double Unders (Practice)
2e Hollow Hold to Superman
LIFT:
Bench Press
10-8-6-4-2
*Build
WOD:
AMRAP 14
70 Single Unders
14 Alt. DB Hang Clean & Jerk (45/30)
200 M. Run

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