WOD: January 5th, 2018

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
Scorpions x20
Banded Side Shuffle 100′
Duck Walk 50′
Burpee Broad Jumps 50′
Partner Hamstring Curls x20 (ea)
*NO SCALING TO BANDED GOOD MORNINGS 5:30AM!!!

WOD Prep
Deadlifts – 5 RDLs, 5 Barbell Rows, 5 DLs x2
HSPU – Practice full hspu, box hspu, or HR Push-Ups

PARTNER WOD

Fitness
Partner AMRAP, 21 mins
10 deadlifts 65/45lb
5 HR Push-ups
10 box burpees

Scaled
Partner AMRAP, 21 mins
10 deadlifts 115/85lb
5 Box HSPU (knees or toes)
10 burpees

RX
Partner AMRAP, 21 mins
10 deadlifts 155/115lb
5 HSPU
10 burpees
*split full rounds or break up the reps and movements with your partner

Accessory/Conditioning/ROMWOD

1.
Accessory work, for time
50/40 strict pull ups
*EMOM 10 double unders

2.
ME AD
Total Cals in 1 min

3.
ROMWOD