“DAN” WOD 9/14/20

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions 
Then:
Mobility

WIN
LIFT:
Back Squat
7 @ 60%
5 @ 70%
3 @ 75%
7 @ 65%
5 @ 75%
3 @ 80%
WOD:
“DAN”
5 Rounds
5 Bar Muscle Ups
10 OHS (135/95) (115/75)
*Sub. Burpee C2B Pull Ups for MU Only.
**Sub. Back Squats for OHS accordingly.

FIT
LIFT:
Back Squat
4 @ 60%
4 @ 65%
3 x 4 @ 70%
*Add 15lbs. to your 5RM and take from that number.
WOD:
5 Rounds
10 Burpee
15 Med-Ball Clean (20/14)
200 M. Run

AT HOME
LIFT:
EMOM 12
ODD: 30 Sec. Wall Sit
EVEN: 20 Squat Jumps
WOD:
5 Rounds
10 Burpee
15 Cleans
200 M. Run
*Use what you got for cleans