WOD: September 29th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Pass Throughs
Banded Shuffle 100′
Side Lunger’s x20
Iron Cross x20
Bridges x20
Hamstring Curls x20

WOD Practice
Wallballs x10
dips x10
front squats x10
pull ups x10
*each team member performs 5 reps

METCON

AMRAP, 19 mins
Teams of two:
Fitness
60 wallballs 10lb
40 bench dips
20 front squats 55/45
10 Barbell Pull-Ups or Ring Rows

Scaled
60 wallballs 14/10
40 dip station
20 front squats 85/55lb
10 Pull-Ups or Banded Strict Pull-Ups

RX
60 wallballs 20/14
40 ring dips
20 front squats 115/75lb
10 C2B Pull-Ups
*break up reps however you wish
*front squat is from the ground

Bench Press 5×5 (complete after team wod)

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

*ascending in weight

Tabata Finiser/ROMWOD

1.
Tabata
8 rounds 20 on 10 off
Assault BIke
or
Tabata
8 rounds 20 on 10 off
Row

2.
ROMWOD