“BIENVENIDO OR NO” WOD 10/20/21

WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: 3 Wall Walks
EVEN: 5 Strict T2B
LIFT:
Deadlift
4 x 3
*Build
WOD:
“BIENVENIDO OR NO”
For Time:
10-9-8-7-6-5-4-3-2-1
T2B
Devils Press (50/35×2)
*12 Min. Cap

FIT
SKILL:
EMOM 6
ODD: 1 Wall Walk w/ a 10 Sec. Elevated Hollow Hold
EVEN: 20 Hollow Rocks
LIFT:
Strict Press
5 x 3
*Build
WOD:
AMRAP 12
18-16-14-12-10
KBS (53/44) (35/26)
Cal. Row

AT HOME
SKILL:
EMOM 6
ODD: 1 Wall Walk w/ a 10 Sec. Elevated Hollow Hold
EVEN: 20 Hollow Rocks
LIFT:
4 Sets
8e S.A. DB Push Press
*Build with what you got.
WOD:
AMRAP 12
18-16-14-12-10
DB / KB Swing
Mtn. Climbers × 2
*Use what you got.