WOD: December 26th, 2017

Warm-Up

Warm-Up & Pull-Up Work (0-15mins)
Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
Inchworm w/ 3 Push-Ups x5
Iron Cross x20
Wall Rollouts x20
Bridge w/ KB x20

Kipping Practice 5-10 min
Fitness
Beat Swing or Lat activation + Barbell Pull-Up
Scaled
Swing Development
RX
3 Swings +1 Pull-Up + 3 Swings

WOD

Fitness
AMRAP 20:
27/21 Calorie Row, SkiErg or AD
21 Barbell Pull-Ups
15 Burpee Box Jumps (16/12)
9 Clean and Jerks (45/35)

Scaled
AMRAP 20:
27/21 Calorie Row, SkiErg or AD
21Jumping Pull-Ups
15 Burpee Box Jumps (20/16)
9 Clean and Jerks (95/65)

RX
AMRAP 20:
27/21 Calorie Row, SkiErg or AD
21 Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
12 strict HSPU*
12 kipping HSPU
10 strict HSPU*
10 kipping HSPU
8 strict HSPU*
8 kipping HSPU
*with abmatt(s)
6 min time cap

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. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD