“BURN 3” WOD 6/7/21

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Push Jerk
Then:
Mobility

WIN
SKILL:
3 Sets
10 Banded Face Pulls
10 Assisted Glute-Ham Raises
10 BB Bent Row
LIFT:
Push Jerk
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
WOD:
“BURN 3”
E3MOM… 6 Rounds
14/11 Cal. Row
14 S2O (75/55)
14 O.H. Lunges

FIT
SKILL:
3 Sets
10 Banded Face Pulls
10 Assisted Glute-Ham Raises
10 BB Bent Row
LIFT:
Strict Press
5 x 3
*Build
WOD:
AMRAP 18
50 Cal. Row
50 Med-Ball Lunges (20/14)
50 S2O (75/55)

AT HOME
SKILL:
3 Sets
8e Elevated S.L. Glute-Bridges
8e DB/KB Bent Row
LIFT:
Weighted Push Ups
5 x 8
WOD:
AMRAP 18
800 M. Run
50 Walking Lunges
50 H.R. Push Ups