WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 9
Min. 1: 100 Ft. Farmers Carry
Min. 2: 1 Legless Rope Climb
Min. 3: 3 Deadlift (Build)
*On Legless Rope Climb work as high as you can if new to them.
WOD:
“ELASTIGIRL”
3 Rounds:
50 Double Unders
5 Rope Climbs
50 Double Unders
15 Deadlift (225/155) (205/135)
*Single Unders = 100
**Sub. Rope Climbs for Rope Pully Pulls
FIT
SKILL / LIFT:
3 Sets
8e DB Walking Lunges
8 Banded Good Mornings
8e Single Leg RDL
WOD:
4 Rounds
500 M. Row
15 Deadlift (155/105) (135/95)
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