A VERY HAPPY BIRTHDAY TO OUR BELOVED COACH MITCH!!
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:
EMOM 8
ODD: 6 Ring Dips
EVEN: 35 Double Unders
LIFT:
Dead Lift
1 x 20
Rest 2 Min.
1 x 15
*Find a weight you can go unbroken with for both sets.
WOD:
“IT’S A FIGHT”
For Time: (10 Min. Cap)
1-2-3-4-5-6-7-8-9-10
KB Swing (70/53) (53/44)
Box Jump Over (30/24) (24/20)
FIT
SKILL:
EMOM 8
ODD: 6 Bar Dips
EVEN: 15/12 Cal. Row
LIFT:
3 Rounds (At a walking pace)
8 Weighted Glute-Bridges
8 Assisted Glute-Ham Raises
8 DB RDL
WOD:
“IT’S A FIGHT”
For Time: (10 Min. Cap)
1-2-3-4-5-6-7-8-9-10
KB Swing (44/35) (35/26)
Box Jump Over (24/20) (20/12)
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