WOD: September 22nd, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Banded Shuffle 100′
Side Lunger’s x20
Iron Cross x20
Bridges x20
3 rds
10 Ring Rows
10 Situps
10 Air Squats

WOD Prep
Odd Object Set up

METCON

Fitness
AMRAP 30
60m odd object carry
30 Single Arm KB or DB Thrusters 15/10
40 Sync Lunges
400m medball carry 10#

Scaled
AMRAP 30
60m odd object carry
30 Single Arm KB or DB Thrusters 35/25
40 Sync Lunges
400m medball carry 14/10

RX
AMRAP 30
60m odd object carry
30 Single Arm KB or DB Thrusters 55/35
40 Sync Lunges
400m medball carry 20/14

Odd object options:
Yoke, Prowler, Sled, Farmers, or Sandbag.