WOD: July 11th, 2017

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Banded Pull Aparts
Shoulder Protraction & Retraction
Inchworm w/ 3 push-ups x5
Wall Rollouts x20
Bridge w/ KB x20

3 Rounds
Hollow-to-Superman
Hollow Hold – 30 secs
Superman – 30 Secs
*Roll to each movement

METCON

FItness
3 RFT:
21 Wallballs (10#)
18 Cal Row, Ski, AD or 400m Run
15 Box Jump Overs (16/20)
12 DB or KB Snatch (20/15)

Scaled
4 RFT:
21 Wallballs (14/10)
18 Cal Row, Ski, AD or 400m Run
15 Box Jump Overs (20/16)
12 DB or KB Snatch (35/25)

RX
4 RFT:
21 Wallballs (20/14)
18 Cal Row, Ski, AD or 400m Run
15 Box Jump Overs (24/20)
12 DB or KB Snatch (55/40)

Gymnastic/Skill

Skill work:
Spend 5 mins practicing L-sit pull ups
Followed by 3 mins ME reps of ring dips