WOD: July 12th, 2017

Warm-Up

Sampsons 50′
Duck Walk 50′
Scorpions x20
MTN Climbers x20
Lunges x20

3 mins of Power Jump Work
-Relaxed Shoulders
-Elbows close, hands down slightly in-front of body.
-Legs extended (no donkey kicking)
-Jump HIGH

Front Rack Lunges 5×10

Front Rack Lunges for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

METCON

For time:
Fitness
50 Plate G2OH 25/15
100 Sit-Ups
200 Power Jumps
400m run

Scaled
For time:
50 Plate G2OH 35/25
100 Sit-Ups
150 double unders (PJ 2-1)
400m run

RX
For time:
50 Plate G2OH 45/35
100 Sit-Ups
200 double unders
400m run

Sub 500m row/skierg or 25/20 cal AD for run.

Accessory

5 RNFT, choose weights for quality:
10,10,10,60 sec
oblique side bends (barbell or KB)
medball GHD situps 14/8lbs
back extensions (GHD or floor)
weighted plank holds