WOD: April 12th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
50′ Sampsons
Scorpions x20
Squat Jumps x15
Pass Throughs x20
Barbell Warm-Up
5 Good Mornings
5 RDLs
5 Barbell Rows
5 Deadlifts

Deadlift 5×5

Deadlift for load:
#1: 5 reps @ 85%
#2: 5 reps @ 85%
#3: 5 reps @ 85%
#4: 5 reps @ 85%
#5: 5 reps @ 85%

Conditioning

Fitness
For time:
200m Back Rack Carry 45/35
12 DB hang power cleans 25/15
25 Front Squats Squats 45/35
12 DB hang power cleans 25/15
200m Back Rack Carry 45/35

Scaled
For time:
200m Back Rack Carry 95/65
12 DB hang power cleans 35/25
25 Front Squats Squats 95/65
12 DB hang power cleans 35/25
200m Back Rack Carry 95/65

RX
For time:
200m Back Rack Carry 135/95
12 DB hang power cleans 55/35lbs
25 Front Squats Squats 135/95lbs
12 DB hang power cleans 55/35lbs
200m Back Rack Carry 135/95

Accessory

3 RNFT, choose weights for quality:
8 Curls (barbell or KB)
12 barbell glute bridges
8 strict HSPU
12 barbell glute bridges