WOD: January 18th, 2018

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
15 Pull-Ups or barbell pull-ups
15 Hip Extensions

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

WOD

Conditioning
6 Rounds of:
AMRAP 3:
30/20 Calorie Row or 20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 3 minutes between rounds