“O-TOWN” WOD 6/5/17

WARM UP:

50 Single Unders 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

10 Walking High Knee Holds 

10 Walking Flamingos 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges 

10 High Kicks

Then:

Mobility 

SKILL:

EMOM 6

ODD: 45 Sec. Weighted Front Plank 

EVEN: 10 Weighted Push Ups

LIFT: 

Deficit Dead Lift

3 @ 60%

3 @ 70%

2 x 3 @ 75%

*Stand on a 45 lb. plate. 

WOD:

“O-TOWN”

3 Rounds

800 M. Run

15 Dead Lifts (225/155) (205/135) (185/125) (165/115)

50 Double Unders

*Sub. 100 Singles.