WOD: March 14th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Bridge x20
Banded Side Shuffle 100′
Spiderman Lunges w/ twist & reach 50′

2 Rounds
Air Squats x10
Ring Rows x10
Beat Swings x10

Bent Over Row 5×10

Bent Over Row for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

WOD

Fitness
AMRAP, 12 mins
5 barbell pull-ups
10 push ups
15 air squat

Scaled
AMRAP, 12 mins
5 jumping c2b pull-ups
10 push ups
15 air squat

RX
AMRAP, 12 mins
5 pull-ups
10 push ups
15 air squat

Accessory/HIIT/ROMWOD

1.
Front rack walking lunges
3×10, ascending in weight
*Try to get athletes in teams of 3-4, switching after each working set.

2.
Rowing or SkiErg Intervals
250m x 5
*20sec rest

3.
ROMWOD