“AND THEN” WOD 10/4/17

WARM UP:

50 Single Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

2 Rounds 

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility

SKILL:

4 Rounds

7 Strict T2B

7 Kipping T2B

Max Effort L Sit

LIFT:

S2O

Find a 20 Rep Max

*Add 5-10 lbs to the weight you hit last.

WOD:

“AND THEN”

For Time:

80 Ft. DB Goblet Lunge (50/35) (45/30) (40/25) (35/20)

20 DB Single Arm Push Press (Right)

40 T2B

40 Box Jump Overs (24) (20) (12)

40 T2B

20 DB Single Arm Push Press (Left)

80 Ft. DB Goblet Lunge