WOD: January 30th, 2018

WOD

Fitness
For Time:
21 – 15 – 9
Wallballs (10lbs)
Barbell Pull-Ups or RIng Rows
Thrusters (45/35)
Box Jump Overs (16/10)
Dumbbell Snatches (20/19)

Scaled
For Time:
21 – 15 – 9
Wallballs (14/10)
Jumping Pull-Ups
Thrusters (75/50)
Box Jump Overs (20/16)
Dumbbell Snatches (35/25)

RX
For Time:
21 – 15 – 9
Wallballs (20/14)
Pull-Ups
Thrusters (95/65)
Box Jump Overs (24/20)
Dumbbell Snatches (50/35)

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
15,12,9,6,3 reps of:
Unbroken kippng HSPU
*if you break it up, try that set unbroken again
10 min time cap

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