WOD: February 16th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Iron Crosses x20
Sampsons 50′
Duck Walk 50′
Skipping High knees 50′
Burpee Broad Jump 50′

Squat Holds
60 sec hold
*rest 60 sec
60 sec hold

Accessory/HIIT/ROMWOD

1.
Skill
5×10 Strict T2B

2.
Interval AD
30 on 15 off

3.
ROMWOD

WOD

Fitness
Team WOD, chipper
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
1500m relay row
100 box burpees
125 kb swings 25/15
150 abmat situps
175 air squats

Scaled
Team WOD, chipper
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
2000m relay row
150 burpees
200 kb swings 35/25
250 abmat situps
300 air squats

RX
Team WOD, chipper
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
2000m relay row
150 burpees
200 kb swings 55/35
250 abmat situps
300 air squats