WOD: August 24th, 2017

Warm-Up

Crossover Symmetry
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Inchworm w/ Cobra Pose x5
Jumping Lunges x10
Squat Jumps x10

Tabata (8 rds 20 on 10 off)
Plank
ME Pull-Ups or Barbell Pull-Ups

Health Challenge Benchmark WOD

For Time:
21-15-9
Burpees
Pull-ups
Sit-ups

*Scale pull-ups to jumping pull-ups, barbell, or ring rows. Whatever movement you pick be sure to do it at the end of the challenge as well.

METCON

L.S.D. (Long Slow Distance)

Option 1
30-45 mins:
Row for max meters

Option 2
30-45 mins:
AD for max distance

Option 3
30-45 mins:
Ski Erg for max meters

Option 4
30-45 mins:
Run for max meters

-Pick one option or do a mix of all four.
-Score is total distance

Gymnastic/Skill/ROMWOD

1.
3 rounds for quality:
Accumulate 30 sec L-sit hold (on parallette bars)
10 box dips
max unbroken set strict HSPU

2.
ROMWOD