WOD: December 19th, 2017

WOD

Fitness
5 Rounds On the 4:00
20 Air Squats
15/10 Calorie Row or AD
7 Clean and Jerks (45/35)

Scaled
5 Rounds On the 4:00
30 Air Squats
18/13 Calorie Row or AD
7 Clean and Jerks (95/65)

RX
5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row or AD
7 Clean and Jerks (135/95)

Gymnastic/Skill/ROMWOD

1.
Gymnastics, benchmark
Tukish get ups
10 mins to work up to a max weight on each arm

2.
5×10 Sritct T2B or Knee Raises

3.
ROMWOD