“50” WOD 10/22/25

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN & FIT
SKILL:
EMOM 6
ODD: 20 Sec. Handstand Hold
EVEN: Front Plank (At the :30 Sec. Mark Alt. Hip/Leg Raises)
*FIT = 20 Sec. Hollow Hold
LIFT:
Deadlift
*Build to 85%
6 x 1 @ 85%
WOD:
“50”
20-15-10-5
Hang Alt. DB Snatch*
Box Jump Over (24/20)
*(RX & M50+ 50/35) (L1 40/30)

AT HOME
SKILL:
EMOM 6
ODD: 20 Sec. Hollow Hold
EVEN: Front Plank (At the :30 Sec. Mark Alt. Hip/Leg Raises)
WOD:
“50”
20-15-10-5
Hang DB Snatch
Broad Jump (6/4′)