WOD: July 28th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Spiderman Lunges 50′
Iron Cross x20
Lunges 100′
Pass Throughs x20
OH Squats x10
Thruster Warm-Up 45/35
Shoulder Press x5
Front Squats x5
Thrusters x5

Deadlift 3×10

Deadlift for load:
#1: 10 reps @ 55%
#2: 10 reps @ 55%
#3: 10 reps @ 55%

METCON

Fitness
Partner WOD, 15 min AMRAP:
12 Thrusters 55/45
16 Jumping Pull-Ups
100 Power Jumps

Scaled
Partner WOD, 15 min AMRAP:
12 Thrusters 95/65
16 Pull-Ups
100 DU’s (PJ 2-1)

RX
Partner WOD, 15 min AMRAP:
12 Thrusters 115/85
16 Pull-Ups
100 DU’s