WOD: January 9th, 2018

WOD

Conditioning
On the 0:00…
400 Meter Run
27 Toes to bar (Fit: knee raises) (Sc: k2E)
21 Thrusters (Fit: 25/15) (Sc: 55/45) (RX: 95/65)

On the 6:00…
400 Meter Run
21 Toes to Bar (Fit: knee raises) (Sc: k2E)
15 Thrusters (Fit: 35/25) (Sc: 75/55) (RX:115/75)

On the 12:00…
400 Meter Run
15 Toes to Bar (Fit: knee raises) (Sc: k2E)
9 Thrusters (Fit: 45/35) (Sc: 95/65) (RX: 135/95)

*sub 500m row for 400m run

Gymnastic/Skill/ROMWOD

1.
Rounds, 5NFT
5 attempts at each of the following:
a) Broad jump 50ft (in as few jumps as possible)
b) 3 pull-ups as slow as possible
c) Max set of handstand push-ups
*Rest as needed between attempts.

2.

3.
ROMWOD