“DUMBO DROP” WOD 1/11/23

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 8
ODD: 100 Ft. Farmers Carry (70/53) (53/44)
EVEN: 2 Rope Climbs
LIFT:
Back Squat
10 @ 40%
8 @ 50%
6 @ 60%
6 @ 70%
8 @ 50%
10 @ 40%
*Every :90 Sec.
WOD:
“DUMBO DROP”
For Time:
16-14-12-10-8-6
Alt. DB Snatch (50/35) (45/30)
S.A. DB Thruster
Box Jump Over (24/20) (20/12)

FIT
SKILL:
3 Sets
10 Banded Banded Lat Pull Down
10 Banded Face Pulls
10 Bar Roll Outs
LIFT:
Strict Press
3 x 10
*Build
WOD:
AMRAP 10
20/16 Cal. Bike
40 Single Unders (20 DU)
20 Russian KB Swings (53/35) (44/26)

AT HOME
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
DB/KB S.A. Press
3 x 8e
WOD:
AMRAP 10
200 M. Run
40 Single Unders (20 DU)
20 Russian KB/DB Swings