WOD: July 14th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Spiderman Lunges 50′
Iron Cross x20
Pass Throughs x20
OH Squats x10
OH Lunge x10
Hamstring Curls w/ Partner x20
Warm-UP Thrusters w/ empty bar.

METCON

Partner WOD
In pairs, complete a 20 min AMRAP:
Fitness
7 Barbell Pull-Ups or Ring Rows
11 thrusters 45/35lb
14 Knee Raises

Scaled
7 Jumping Pull-Ups
11 thrusters 85/55lb
14 K2E

RX
7 Pull-Ups
11 thrusters 115/85lb
14 T2B

Accessory

Choose weights for quality:
5×15 shoulder flys
then,
5×10 heavy strict DB shoulder press