WOD: January 6th, 2018

WOD

Fitness
AMRAP, 13 mins
3-6-9-12-15 etc
DB Front squats 20/15lbs
Knee Raises

Scaled
AMRAP, 13 mins
3-6-9-12-15 etc
DB Front squats 35/25lbs
K2E

RX
AMRAP, 13 mins
3-6-9-12-15 etc
DB Front squats 50/35lbs
T2B

* Continue increasing by 3 reps each round, climb as high as you can.

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
30 sec HS hold
15 GHD situps

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