WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 8
5 HSPU
LIFT:
Back Squat
10 x 1
*Work to a heavy single.
WOD:
“DUDLEY”
For Time:
60 Cal. Row
50 Wall Ball (20/14) (16/10)
40 Cal. Assault Bike
30 HSPU
*Sub. HSPU for Box Piked HSPU accordingly.
FIT
SKILL:
EMOM 8
ODD: 45 Sec. Weighted Front Plank
EVEN: 30 Sec. Flutter Kicks
LIFT:
Front Squat
3 x 8 @ 55%
1 x Max Set @ 60%
WOD:
For time:
500 M. Row
40 Med-Ball Cleans (20/14) (16/10)
30 V-Ups
30 Med-Ball Cleans
25 V-Ups
20 Med-Ball Cleans
20 V-Ups
10 Med-Ball Cleans
15 V-Ups
500 M. Row
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