“DL-44” WOD 1/29/21

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
Ring Swing
3 x 7
Ring Dip
3 x 5
Ring MU
3 x 3-5 (Unbroken)
LIFT:
EMOM 8
3 Deadlift (275/195)
WOD:
“DL-44”
For Time:
100 Wall Ball 10’/9′ (20/14)
*Every 2 Min. 7 Burpee Box Jump Overs (24/20)
**Start with Burpee Box Jump Overs

FIT
SKILL:
3 Sets
8 Ring Rows w/ a 3 Sec. Negative
5 Bar Dips
8 Bar Kips (Practice Technique)
LIFT:
EMOM 8
5 Deadlift
*Build
WOD:
AMRAP 12
200 M. Run w/ Med-Ball (20/14)
16 Med-Ball Cleans

AT HOME
SKILL:
5 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
WOD:
AMRAP 7
M.E. Squat Cleans
*Use what you got