“MILLY” WOD 10/12/20

WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN
LIFT:
Back Squat
5 @ 65%
3 @ 70%
2 @ 80%
5 @ 70%
3 @ 80%
2 @ 85%
WOD:
“MILLY”
For Time
50 KBS (70/53) (53/44) 
40 C2B Pull Ups
30 Goblet Squats
20 T2B
10 KB Backward Lunges
*Sub. Burpee C2B Pull Up for B.M.U accordingly.

FIT
LIFT:
Back Squat
4 @ 65%
3 @ 70%
3 x 3 @ 75%
*Add 15lbs. to your 5RM and take from that number.  
WOD:
3 Rounds
20 KBS (53/35)
15 Jumping Pull Ups
10 Goblet Squats
10 Sit Ups

AT HOME
LIFT:
Weighted Squat + Backward Lunge
3 x 8 + 8e
*Use what you got. Try and go heavier than last week.
WOD:
3 Rounds
20 KB/DB Swings
15 Weighted Squats
10 Sit Ups