“SMOKED” WOD 11/25/20

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility

WIN
LIFT:
Push Jerk + Split Jerk
7 x 1 + 1
*Build
WOD:
“SMOKED”
E3MOM… 10 Rounds
15/12 Cal. Row
25 S2O (75/55) (65/45)
30 Double Unders
*Adjust reps as needed to get all 10 Rounds.
**Score = The amount of RX Rounds

FIT
LIFT:
Strict Press + Push Press
7 x 2 + 1
*Build
WOD:
8 Rounds
12 Cal. Row
12 Alt. DB Clean & Jerk (50/35)
30 Single Unders
*30 Min. Cap

AT HOME
LIFT:
Split Squat
4 x 8e
*Build
WOD:
E3MOM… 10 Rounds
200 M. Run
30 Mtn. Climbers 
30 Double Unders
*Adjust reps as needed to get all 10 Rounds.
**Score = The amount of RX Rounds
***Use what you got