WOD: March 22nd, 2018

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 3 rounds for time
6 Strict Ring or Box Dips
6 HSPU Kipping
12 shoulder taps (chest to wall)

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

WOD

Fitness
Partner AMRAP, 20 mins
200m run (together)
20 Russian kb swings 25/15
20/15 cal row, ski, or AD
20 wall balls 10lbs
*Team members will alternate tasks, with only one member working at any one time.

Scaled
Partner AMRAP, 20 mins
400m run (together)
20 Russian kb swings 35/45
20/15 cal row, ski, or AD
20 wall balls 14/10
*Team members will alternate tasks, with only one member working at any one time.

RX
Partner AMRAP, 20 mins
400m run (together)
20 Russian kb swings 55/35
20/15 cal row, ski, or AD
20 wall balls 20/14
*Team members will alternate tasks, with only one member working at any one time.