“DB ASSASSIN” WOD 3/2/21

 
WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds 
10 Pass Through
10 Good Mornings
10 Front Squats
10 Push Press
Then:
Mobility
 

 
WIN
SKILL:
EMOM 8
5 HSPU + 10 PVC Pipe Presses 
LIFT:
Back Squat 
5 @ 65%
3 @ 70%
2 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
WOD: 
“DB ASSASSIN”
For Time:
100 Double Unders 
50 DB Squat (50/35×2)
100 Double Unders 
40 HSPU
100 Double Unders 
30 DB Thrusters
100 Double Unders 
*16 Min. Cap
 

 
FIT
SKILL:
EMOM 8
ODD: Front Plank 
EVEN: 20 Hollow Rocks 
LIFT:
Strict Press
4 x 8
*Build
WOD: 
4 Rounds
20/16 Cal. Row
200 M. Run
20 S2O (75/55)
*16 Min. Cap
 

 
AT HOME
SKILL:
EMOM 8
ODD: Front Plank 
EVEN: 20 Hollow Rocks 
LIFT:
DB Alt. Strict Press
4 x 8e
*Opposite arm up while other arm presses
WOD: 
4 Rounds
400 M. Run
25 Sit Ups
*16 Min. Cap
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