WOD: January 2nd, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Banded Pull Aparts x20
Inchworm w/ 3 Push-Ups x5
Wall Roll Outs x20
Bridge w/ KB x20

5 Rounds (25 on 35 off)
Lat Activation
*plank or hollow hold during rest.

WOD Warm-Up
Sumo Deadlift High pull & Hang Power Clean Progression

WOD

Fitness
27-21-15-9:
Wallballs (10lbs)
Sumo Deadlift High Pulls (45/35)
Box Jumps overs (16/12)
Hang Power Cleans (45/35)
Calorie Row, SkiErg, or AD

Scaled
27-21-15-9:
Wallballs (14/10)
Sumo Deadlift High Pulls (60/45)
Box Jumps overs (24/20)
Hang Power Cleans (60/45)
Calorie Row, SkiErg, or AD

RX
27-21-15-9:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jump overs (24/20)
Hang Power Cleans (75/55)
Calorie Row, SkiErg, or AD

Gymnastic/Skill/ROMWOD

1.
Gymnastics, AMRAP
7 mins:
5-7 unbroken T2B
(you must maintain unbroken sets throughout the AMRAP, otherwise that set does not count)

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