“BBMAK” WOD 6/20/17

WARM UP:

50 Single Unders 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

2 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 OHS

5 Inch Worms 

10 Scorpions 

Then:

Mobility 

SKILL:

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Hold

*Rest 1 Min.

LIFT:

Front Squat

3 @ 65%

3 @ 75%

3 @ 80%

3 @ 85%

3+ @ 90%

*Last set is a burn out set. Can as many as you can after 3.

WOD:

“BBMAK”

5 Rounds (10 Min. Cap)

10 Alt. DB Snatch (70/50) (60/40) (50/35) (40/20)

10 Box Jump Overs (24/20) (20/12)

10 Alt. Pistols

*Sub. 20 Air Squats for Pistols accordingly.