“11.3C” WOD 6/20/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & 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:
3 Sets
7 Ring Swings + 5 T2R 
M.E. Banded Tricep Extensions
*Rest as needed between sets. 
LIFT:
Hang Split Clean
3 x 3
*Empty Bar. Work on back foot hitting first in a powerful split catch position to work footwork.
Split Jerk
5 x 3
*Build
WOD:
“11.3C”
AMRAP 10
4 Ring Muscle Ups
8 S2O (135/95) (115/75)
12 Burpee Box Jump Overs (24/20)
*Sub. 8 T2R accordingly


FIT
SKILL:
3 Sets
7 Ring Swings + 5 T2R 
M.E. Banded Tricep Extensions
*Rest as needed between sets. 
LIFT:
Strict Press
5 x 3
*Try and build heavier then week 7
WOD:
AMRAP 10
10/8 Cal. Bike
8 S2O (95/65) (75/55)
12 Burpee Box Jump Overs (24/20)


AT HOME
SKILL:
3 Sets
10 Reverse Bicep Curls
10 DB Tricep Extensions
LIFT:
S.A. Press
4 x 8e
WOD:
AMRAP 10
40 Mtn. Climbers
10 DB/KB S2O
10 Burpee Broad Jumps
*Use what you got

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