WOD: November 27th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Goodmornings x20
Iron Crosses x20
Side Lunges x20
Sampson’s 50′
Wall Squat Therapy x20

Strength Warm-Up
Back Squats 45/35 x10

Accessory/ROMWOD

1.
5 Rounds
3-6 weighted dips
12 Ab wheels

2.
ROMWOD

WOD

Fitness
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (10#)
Dumbbell Snatch (25/15)
Calorie AD, Rower, or SkiErg
Rest 1:00 between rounds

Scaled
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (14/10)
Dumbbell Snatch (35/25)
Calorie AD, Rower, or SkiErg
Rest 1:00 between rounds

RX
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie AD, Rower, or SkiErg
Rest 1:00 between rounds

*score is lowest round of reps.

Back Squat 5×2

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

*ascending in weight