WOD: October 27th, 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′
Lunges 50′
Burpee Broad Jump 50′
Partner Hamstring Curls 4×5 (ea)

METCON

Partner AMRAP, 25 mins
Fitness
Partner AMRAP, 25 mins
10 kb swings 25/15lb
20 PJ’s
100m run
*One partner completes full round, then 2nd partner goes

Scaled
Partner AMRAP, 25 mins
10 American kb swings 45/35lb
20 DU’s (PJ: 2-1)
100m run
*One partner completes full round, then 2nd partner goes

RX
10 American kb swings 55/45lb
20 DU’s
100m run
*One partner completes full round, then 2nd partner goes

Accessory/ROMWOD

1.
Rounds, 3 NFT
Single arm KB Overhead Reverse Lunge
6 reps/arm (12 reps/set)
– rest 30 sec –

2.
ROMWOD