WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
SKILL:
3 Rounds (At a Walking Pace)
5 Deficit Strict HSPU 4″
20 Hollow Rocks
10 BB Bent Over Row
LIFT:
Dead Lift
10 x 1
*Work to a heavy single.
WOD:
“GHUL”
2 Rounds
AMRAP 3
2 Rounds
AMRAP 3
100 Double Unders
Max HSPU
Rest 1 Min.
AMRAP 3
100 Double Unders
Max Deadlifts (225/155)
Rest 1 Min.
FIT
SKILL:
3 Rounds (At a Walking Pace)
10 Weighted Push Ups
20 Hollow Rocks
10 BB Bent Over Row
LIFT:
Dead Lift
5 x 3
*Build
WOD:
2 Rounds
AMRAP 3
100 Double Unders
Max Push Ups
Rest 1 Min.
AMRAP 3
100 Double Unders
Max Sit Ups
Rest 1 Min.
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