WOD: December 1st, 2017

Team WOD

Fitness/Scaled/RX
Teams of 3:
AMRAP 30 mins
20 Tire Flips or D-ball over the shoulder
40 Sledge Hammers or ball slams
60 Tire Jumps or box jumps
Two people working on movements while the third team member runs 200m. One person must be running at all times and will switch with another team member when run is complete.

Accessory/ROMWOD

1.
Rounds, 3NFT
Superset Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Bulgarian Split Squats x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

2.
ROMWOD

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Banded Pull Aparts x20
Banded Shuffle 100′
Push Ups x20
Air Squats x20
MTN Climbers x20
Jumping Jacks x20
Partner Hamstring Curls 4×5 (ea)