WOD: September 14th, 2017

Warm-up

Crossover Symmetry
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Arm Circles
Inchworm w/ Cobra Pose x5
High Knees 100′
Butt Kicks 100′
Karaoke 100′

The Kip – accumulate 5 mins of practice.
Fitness
Swing Development
Scaled
Beat Swing
RX
3s+1PU+3s

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.
5 RNFT:
10 GHD situps
10 Strict pull ups

2.
ROMWOD