WOD: March 30th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Dynamic Pigeon x10
Walking Side Lunges 100′

Partner Assisted or Banded (RED) Hamstring Curls x20

2 Rounds
5 burpees
10 goblet squats (light)
15 MTN Climbers

Accessory/HIIT/ROMWOD

1.
4 rounds (each side):
10 kb standing side crunch
15m suite case carry
10 kb standing side crunch
45 sec side plank
— swap arms & repeat —

2.
Sprints
5 x 100m sprints
…rest is walk back

3.
ROMWOD

WOD

Fitness
Partner WOD, for time
80 wall balls 10lbs
JT: (21-15-9 bench dips, sit-ups, knee HR push ups)
80 wall balls 10lbs
*split the reps up however you want

Scaled
Partner WOD, for time
100 wall balls 14/10
JT: (21-15-9 box HSPU, dips, push ups)
100 wall balls 14/10
*split the reps up however you want

RX
Partner WOD, for time
100 wall balls 20/14
JT: (21-15-9 HSPU, ring dips, push ups)
100 wall balls 20/14
*split the reps up however you want