WOD: April 4th, 2017

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Spiderman Lunge
Banded Pull Aparts
Banded Shuffle 100′
Hamstring Curls x20
Wall Rollouts x20
Bridge w/ KB x20

Tempo Rev. Grip Pull-Ups
Pull 3 sec-Static 10 sec-Descend 3 sec
5-10 Sets

Conditioning

Fitness
For time:Buy-in: 35/25 Calorie Row, AD, or Ski
5 Rounds:
10 Burpees
10 Knee Raises
Buy-out: 35/25 Calorie Row, AD, or Ski

Scaled
For time:Buy-in: 40/30 Calorie Row, AD, or Ski
5 Rounds:
10 Burpees
10 K2E
Buy-out: 40/30 Calorie Row, AD, or Ski

RX
For time:Buy-in: 50/35 Calorie Row, AD, or Ski
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35 Calorie Row, AD, or Ski

Gymnastic/Skill

Gymnastic
Skill work
Spend 10 minutes practicing the following movements:
strict ring muscle up
L-sit hang from rings

Skill
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.