“YOUNG GUNS” WOD 5/23/23

“YOUNG GUNS” WOD 5/23/23

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

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WIN
SKILL:
EMOM 6
10 Unbroken Banded Strict Pull Ups
*Use a band that you can do all reps unbroken with.
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8e Single Leg RDL
8 GHD Paused Back Extension
WOD:
“YOUNG GUNS”
For Time: (8 Min. Cap)
50 Wall Ball (20/14) (16/10)
100 Double Unders
30 Pull Ups

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FIT
SKILL:
EMOM 6
ODD: 30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks
LIFT:
Front Squat
5 x 8
*Build.
WOD:
For Time: (8 Min. Cap)
50 Wall Ball (20/14) (16/10)
400 M. Run
150 Single Unders (100 D.U.)

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AT HOME
EMOM 6
ODD: 30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks
LIFT:
Goblet Squat
5 x 8
*Build.
WOD:
For Time: (8 Min. Cap)
50 Squat Jumps
400 M. Run
100 Double Unders (150 S.U.)