WOD: March 13th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Inchworm w/ 3 Push-Ups x5
Frankinsteins 100′
Banded Good Mornings x20
Side Lunges x20
Pass Throughs x20
PVC OH Squats x20

Strength

Front squats
10 min E2MOM (5 rounds):
x 5 reps @ 75% of 1RM

Conditioning

Fitness
12 min AMRAP:
20 Power Jumps
12 KB Swings 35/25
8 Sit-ups
6 Thrusters 45/35lb
Scaled
12 min AMRAP:
20 DU’s or 2-1 PJ
12 KB Swings 55/35
8 Sit-ups w/ WB 14/10
6 Thrusters 75/55lb
RX
12 min AMRAP:
20 DU’s
12 KB Swings 70/55
8 GHD Sit-ups
6 Thrusters 95/65lb

Accessory

4 RNFT, choose weights for quality:
60 sec back extension hold (Superman)
10 oblique side bends (DB or KB)
10 strict HSPU