2024-25 CYCLE 1 – WEEK 10 6/30/24 (DELOAD WEEK 2) / “ELEMENTAL” WOD 7/1/24

2024-25 CYCLE 1 – WEEK 10 6/30/24 (DELOAD WEEK 2) / “ELEMENTAL” WOD 7/1/24

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

WIN & FIT
LIFT:
Deadlift
*Build to 80%
4 x 5 @ 80%
WOD:
“ELEMENTAL”
E3MOM… 6 Rounds
14/11 Cal. Row
10 Wall Ball (20/14) (16/10) 10/9′
10 Pull Ups
*You may Scale up WB weight as needed. FIT scale Pull Ups to Banded Pull Ups or Ring Rows

AT HOME
LIFT:
5 Sets
10 Sumo Deadlifts
8e DB/KB Walking Lunges
WOD:
E3MOM… 6 Rounds
200 M. Run
10 Squat Jumps
10 Dbl. DB/KB Row