WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL:
EMOM 12
MIN. 1: 2 Rope Climbs
MIN. 2: 200 M. Run
MIN. 3: 10 T2B
LIFT:
3 Sets
8 Landmine Row w/ Rope
8 Landmine Presses
8 DB Reverse Fly’s
WOD:
“MY DB BUDDY”
For Time:
200 M. Run w/ DB (50/35) (45/30)
20 DB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB
20 DB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB
FIT
SKILL:
2 Rounds (At a walking pace)
600 M. Run
100 Ft. Double KB Overhead Walk (44/35) (35/26)
LIFT:
3 Sets
8 Landmine Row w/ Rope
8 Landmine Presses
8 DB Reverse Fly’s
WOD:
“MY DB BUDDY”
For Time:
200 M. Run w/ DB (50/35) (45/30)
20 DB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB
20 DB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB
