WOD: October 13th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
Side Lunges x20
Banded Shuffle 100′
Rev Lunges 50′
Broad Jump 50′
Partner Hamstring Curls x20

WOD Prep
Clean & Jerk Progression w/ Coach
T2B Progress (Strict Knee Raises – Kipping Knee Raises – K2E- T2B)

METCON

Fitness
Partner AMRAP, 20 mins
2 Clean & Jerks 45/35lb
6 bar facing burpees
12 Knee Raises
24 Air Squats
*1 Partner works while the other is resting

Scaled
Partner AMRAP, 20 mins
2 Clean & Jerks 95/65lb
6 bar facing burpees
12 K2E
24 Air Squats
*1 Partner works while the other is resting

RX
Partner AMRAP, 20 mins
2 Clean & Jerks 135/95lb
6 bar facing burpees
12 T2B
24 Air Squats
*1 Partner works while the other is resting

Accessory

1.
Bulgarian Split Squats x 10 reps (ea leg)
Ring Rows x 10 reps
Russian KB Swings x 20 reps
Plank Hold x 45 seconds

2.
ROMWOD