WOD: November 7th, 2017

METCON

Fitness
5 Rounds on the 4:00:
200 Meter Run
1 Round of “DT” (45/35)

Scaled
5 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” (115/75)

RX
5 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” (155/105)

“DT”
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 rep

*sub 500m row for 400m run

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 7 RNFT
20 sec. L-Sit Hold
3 High Box Jumps (You choose the height)

2.
ROMWOD