HAPPY BIRTHDAY JADE! / “THE YOUNG” WOD 6/19/18

Happy Birthday Jade! We love you!!

WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 8
6 C2B Pull Ups
*Work on quality reps and hitting as high as possible.
**If you can’t butterfly. Work it.
LIFT:
Front Squat
3 @ 60%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
*Perform a set every 2 Min.
WOD:
“THE YOUNG”
For Time: (10 Min. Cap)
30 DB Box Step Overs (70/50) 24/20″
100 Double Unders
30 Pull Ups

FIT
SKILL:
EMOM 6
ODD: 30 Sec. Hollow Hold
EVEN: :30 Sec. Flutter Kicks
LIFT:
Front Squat
5 x 8
*Build.
WOD:
For Time: (10 Min. Cap)
40 Wall Ball (20/14) (16/10)
400 M. Run
40 Burpees