“SUMMIT RUN” WOD 6/18/21

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
3 Sets
10 Bar Roll Puts
10 Unbroken Banded Dips
10 DB Reverse Fly’s
LIFT:
Front Squat (Every 90 Sec.)
5 x 3
*Build to a heavy triple for the day
WOD:
“SUMMIT RUN”
For Time:
40-30-20-10
Wall Ball (20/14) 10/9′
4-3-2-1
Rope Climb


FIT
SKILL:
3 Sets
10 Bar Roll Outs
10 Unbroken Banded Dips
10 DB Reverse Fly’s  
LIFT:
Front Squat (Every 90 Sec.)
5 x 3
*Build to a heavy triple for the day
WOD:
40-30-20-10
Wall Ball (20/14) 10/9′
Anchored Sit Ups
*Use DB’s to anchor your feet for Sit Ups


AT HOME
SKILL:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
LIFT:
Turkish Get Up
3 x 3e
*Build
WOD:
40-30-20-10
Jump Squats
Anchored Sit Ups
*Use DB’s to anchor your feet for Sit Ups if you can

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