WOD: November 17th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Banded Pull Apartsx20
Banded Shuffle 100′
Rev. Lunges 50′
Push Ups x20
Squat Jumps x20
Partner Hamstring Curls 4×5 (ea)

Partner WOD

Team WOD, ‘Bring me back to the 80’s’
Teams of 2, shared reps:
Fitness
80 wallballs (10lbs)
80 db power cleans (20/10)
80 cal row, AD, or SkiErg
80 db shoulder to overhead

Scaled
80 wallballs (14/10lbs)
80 db power cleans (35/25)
80 cal row, AD, or SkiErg
80 db shoulder to overhead

RX
80 wallballs (20/14lbs)
80 db power cleans (50/35)
80 cal row, AD, or SkiErg
80 db shoulder to overhead

Row 2000m

Row 2000m

Accessory/ROMWOD

1.
4 RNFT
Weighted Rev Grip Pull-Ups 6-8 reps
–rest 45 seconds–
kb Swings x 20 reps
— rest 45 seconds —
Side prone holds x 30-45 seconds each side
— rest 45 seconds —

2.
ROMWOD