WOD: April 2nd, 2018

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Super Front Rack (3 mins total)
Wrist Stretch 90 secs
Banded Goodmornings x20
Spiderman Lunges 50′
Side Lunges x20
Air Squats x20
Front Squats 45/35 x10

Front Squat 5×3

Front Squat for load:
#1: 3 reps @ 83%
#2: 3 reps @ 83%
#3: 3 reps @ 83%
#4: 3 reps @ 83%
#5: 3 reps @ 83%

WOD

Fitness
AMRAP, 9 mins
9 box jumps 16/12 inch
9 burpees
9 american kb swings 25/15

Scaled
AMRAP, 9 mins
9 box jumps 20/16 inch
9 burpees
9 american kb swings 45/35

RX
AMRAP, 9 mins
9 box jumps 24/20 inch
9 burpees
9 american kb swings 70/55

Accessory/HIIT/ROMWOD

1.
4 sets, not for time
8/8 x DB bicep curls
8 x heavy good mornings
15 x back extensions with 1 sec pause at top

2.
AD Intervals
2 Rounds
60 sec max cals
***3 mins rest

3.
ROMWOD