WOD: March 9th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Duck Walk 50′
Crab Walk 50′
Bear Crawl 50′
Air Squat x10
Push Ups x10
Lunges 10
Partner Hamstring Curls x20

Accessory/HIIT/ROMWOD

1.
Accessories, EMOM
12 mins:
Min 1: supine Ring Rows x 8 reps
Min 2: L-Seated DB Press x 8 reps
Min 3: DB RDLs x 10 reps

2.
Tabata (8 Rounds 20 on 10 off
Push Ups
Sit Ups

3.
ROMWOD

Team WOD

In teams of three, complete the following for time:
Fitness
600m Plate Carry 25/15
120 Russian Kettlebell Swings 25/15
90 Lunges
60 Box Step-Overs with Dumbbells 20/10
40 Box Burpess
20 10m Farmers Carry 20/10
600m Plate Carry 25/15

Scaled
800m Plate Carry 35/25
120 Russian Kettlebell Swings 35/25
90 Jumping Lunges
60 Box Step-Overs with Dumbbells 35/25
40 Burpess
20 10m Farmers Carry 35/25
800m Plate Carry

RX
400m Plate Carry 45/25
120 Russian Kettlebell Swings 55/35
90 Jumping Lunges
60 Box Step-Overs with Dumbbells 45/35
40 Burpess
20 10m Farmers Carry 45/35
400m Plate Carry

Run is all together. All other movements only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.