WOD: December 28th, 2017

Warm-Up

Leg Swings x40
Trunk Twist x20
Arm Swings x20
Arm Circles
Inchworm w/ Cobra Pose x5
Lunge w/ twist 50′
High Knees 100′
Butt kicks 100′
Karaoke 100′
Build up Sprints x4

5 Rounds 30 on 30 off
Handstand Hold
*scale to plank on hands

WOD

Option 1
Running Intervals
10 x 200-meter sprints
Rest as needed between efforts.

Option 2
Rowing Intervals
10 x 250-meter sprints
Rest as needed between efforts.

Option 3
SkiErging Intervals
10 x 200-meter sprints
Rest as needed between efforts

Option 4
AD Intervals
10 x 15/12-cal sprints
Rest as needed between efforts

*Pick one and stick with it. Score each sprint.

Gymnastic/Skill/ROMWOD

1.
10 rounds for time of:
3 weighted pull-ups, 45/35lbs
5 strict pull-ups
7 kipping pull-ups

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