“DRACULA” WOD 10/28/20

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS 
Then:
Mobility

WIN
SKILL:
3 Sets
8e DB Split Squat 
8e S.L. Glute-Bridges
8e S.L. RDL
WOD:
“DRACULA”
With a Running Clock:
From Min. 0-15
E3MOM… 5 Rounds
15/12 Bike
10 C2B Pull Ups
30 Double Unders 
At Min. 15 – 20
Complete 3 Rounds for Time of:
10 C2B Pull Ups
30 Double Unders
*5 Min.Cap
**Score = 3 Rounds Time or Reps

FIT
SKILL:
3 Sets
8e DB Split Squat 
8e S.L. Glute-Bridges
8e S.L. RDL
WOD:
7 Rounds
12/10 Cal. Bike
12 KBS (53/35)
12 KB Sumo Deadlifts
48 Single Unders

AT HOME
SKILL:
3 Sets
8e Split Squat 
8e S.L. Glute-Bridges
8e S.L. RDL
WOD:
7 Rounds
100 M. Run
12 KBS or G2O
12 Sumo Deadlifts
48 Single Unders (24 DU)
*Use what you got