WOD: January 16th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch (90 secs ea side)
Banded Pull Aparts x20
Inchworm w/ 3 Push-Ups x5
Wall Roll Outs x20
Bridge w/ KB x20
Windmills x 20

5 Rounds
25 Sec Static Hold
*5 sec Rest
25 Sec Superman
*5 Sec Rest

WOD

Conditioning
Fitness
5 Rounds, On the 4:00
12 Bench Dips
18 Dumbbell Hang Cleans (20/10)
12 Calorie Assault Bike
Score is slowest round

Scaled
5 Rounds, On the 4:00
12 Dips
18 Dumbbell Hang Cleans (35/25)
15/12 Calorie Assault Bike
Score is slowest round

RX
5 Rounds, On the 4:00
12 Rng Dips
18 Dumbbell Hang Cleans (50/35)
15/12 Calorie Assault Bike
Score is slowest round

Gymnastic/Skill/ROMWOD

1.
5 min EMOM:
Wall-Facing Handstand Marching x 20 reps
— Immediately followed by–
5 min EMOM:
Back-To-Wall Handstand Marching x 20 reps — Immediately followed by–
6 min E2MOM (3 rounds):
Wall Climb + Walk Away and Back x 2 reps

*Marching: https://www.youtube.com/watch?v=rg0By4DDKDY&feature=youtu.be

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