WOD: November 3rd, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Banded pull aparts x20
Banded pass throughs x20
RDL’s x20
Windmills x20
Turkish Get Ups x 8 (quality over weight)

WOD Prep
Movement Demonstration & Practice

METCON

In teams of 5, complete 3 sets each of:
30/20 cal AD or 300M run
30 burpees
30 abmat situps
30 wall balls (Fit: 10lbs) (Sc: 14/10) (RX: 20/14)
Indian file.

Accessory/ROMWOD

1.
Rounds, 4NFT
Close Grip Bench Press 30X0; 10,8,6,4; rest 90sec (building weight each set)

2.
ROMWOD