WOD: December 29th, 2017

Accessory/ROMWOD

1.
3 Rounds
10 oblique side bends (eat side)
10 ab wheels
10 hip extensions or superman’s

2.
ROMWOD

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Banded Pull Aparts x20
Side Shuffle 100′
Frankensteins 100′
Squat Jumps x10
Partner Hamstring Curls x20 (ea)

WOD Prep
burpees x5
strict PU or jumping PU x5
front Squats x5 empty bar
should press x5
burpee PU x5
thrusters x5

WOD

Fitness
Partner WOD
25 min AMRAP
In pairs
7 burpee jumping pull-ups
11 thrusters 65/45lb
14 Cal row, ski, or AD
*Burpee PU can be shared reps, but the thrusters & cals must be completed in full AND alternating each round.

Scaled
Partner WOD
25 min AMRAP
In pairs
7 burpee pull-ups
11 thrusters 95/65lb
14 Cal row, ski, or AD
*Burpee PU can be shared reps, but the thrusters & cals must be completed in full AND alternating each round.

RX
Partner WOD
25 min AMRAP
In pairs
7 burpee C2B pull-ups
11 thrusters 135/95lb
14 Cal row, ski, or AD
*Burpee PU can be shared reps, but the thrusters & cals must be completed in full AND alternating each round.