“BUMP, BUMP, BUMP” WOD 7/10/17

WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs 

10 Good Mornings 

10 Front Squats 

5 Inch Worms 

10 Scorpions 

Then:

Mobility

SKILL:

EMOM 8

ODD: 30 Sec. Headstand

EVEN: Max Effort L Sit

LIFT:

Front Squat

3 @ 60%

2 @ 70%

2 @ 80%

2 @ 85

2 @ 90%

WOD:

“BUMP, BUMP, BUMP”

For Time:

500 M. Row

21 Thrusters (105/70) (85/60) (75/55) (65/45)

500 M. Row

15 Thrusters 

500 M. Row

9 Thrusters