WOD: December 7th, 2017

WOD

Conditioning
Fitness
8 Rounds, On the 3:00
15/10 Calorie Row, AD, or Ski
100 Meter Plate Carry (25/15)

Scaled
8 Rounds, On the 3:00
18/12 Calorie Row, AD, or Ski
100 Meter Plate Carry (35/25)

RX
8 Rounds, On the 3:00
21/15 Calorie Row, AD, or Ski
100 Meter Plate Carry (45/35)

Gymnastic/Skill/ROMWOD

1.
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.

3.
ROWMOD