WOD: July 20th, 2017

METCON

Rowing intervals
5 min max Distance Row
Rest 1 min
4 min max Distance Row
Rest 1 min
3 min max Distance Row
Rest 1 min
2 min max Distance Row
Rest 1 min
1 min max Distance Row

Option 2
SkiErg intervals
5 min max Distance SkiErg
Rest 1 min
4 min max Distance SkiErg
Rest 1 min
3 min max Distance SkiErg
Rest 1 min
2 min max Distance SkiErg
Rest 1 min
1 min max Distance SkiErg

Option 3
AirBike intervals
5 min max Distance AD
Rest 1 min
4 min max Distance AD
Rest 1 min
3 min max Distance AD
Rest 1 min
2 min max Distance AD
Rest 1 min
1 min max Distance AD

Option 4
Running intervals
5 min max Distance Run
Rest 1 min
4 min max Distance Run
Rest 1 min
3 min max Distance Run
Rest 1 min
2 min max Distance Run
Rest 1 min
1 min max Distance Run

Gymnastic/Skill

Gymnastic
5 RNFT:
3 strict shoulder press (go heavy)
6 Strict T2B

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.