WOD: October 20th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
PVC OH Lunges x10
PVC OH Squats x10
Iron cross x20
Banded Shuffle 100′
Squat Holds 2×60 sec

WOD Prep
Thruster Progression
Pull-up Progression (Barbell, kipping, or butterfly Pull-ups)

METCON

Fitness
Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (16/12)
100 Thrusters (45/35)
100 Barbell Pull-Ups or banded pull-ups
100 Thrusters (45/35)
100 Box Jump Overs (16/12)
100 Calorie Assault Bike

Scaled
Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (20/16)
100 Thrusters (75/55)
100 Pull-Ups
100 Thrusters (75/55)
100 Box Jump Overs (20/16)
100 Calorie Assault Bike

RX
Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Accessory/ROMWOD

1.
8 Strict T2B
8 db push press (Heavy)
8 Barbell Curls (Heavy)

2.
ROMWOD