WOD: March 13th, 2018

WOD

Fitness
For Time:
1,200m Run
12 Power Clean and Jerks (45/35)
800m Run
12 Power Clean and Jerks (45/35)
600m Run
9 Power Clean and Jerks (45/35)

Scaled
For Time:
1,200m Run
12 Power Clean and Jerks (115/75)
800m Run
12 Power Clean and Jerks (115/75)
600m Run
9 Power Clean and Jerks (115/75)

RX
For Time:
1,200m Run
12 Power Clean and Jerks (185/105)
800m Run
12 Power Clean and Jerks (185/105)
600m Run
9 Power Clean and Jerks (185/105)

Warm-up

Warm-Up & Pull-Up Work (0-15mins)
Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
Inchworm w/ 3 Push-Ups x5
Iron Cross x20
Wall Rollouts x20
Bridge w/ KB x20
Windmills x20

5 Rounds
Lat Activation 30 secs
Superman Hold 30 Sec

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 rounds for time
15 T2B
Rest 1 minute between sets

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