WOD: January 23rd, 2018

WOD

Fitness
5 Rounds, On the 4:00
15 Jumping Pull-Ups
18 V-Ups
12/10 Calorie Assault Bike or ROW
Score is slowest round

Scaled
5 Rounds, On the 4:00
15 Pull-Ups
18 V-Ups
15/12 Calorie Assault Bike or Row
Score is slowest round

RX
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 V-Ups
15/12 Calorie Assault Bike or Rox
Score is slowest round

Gymnastic/Skill/ROMWOD

1.
DB skill work
DB complex:
1 TGU + 3 snatch + 5 S2OH (unbroken)
*Find heavy complex

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