WOD: April 3rd, 2018

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

Tabata (8 Rounds 20 on 10 off)
Static holds w/ 3 sec negative

WOD

Fintess
5 Rounds For Time:
10 Power Snatches 115/75
40 Power Jumps
20 Knee Raises
40 Power Jumps

Scaled
5 Rounds For Time:
10 Power Snatches 85/55
40 Double Unders (PJ 2-1)
20 Modified Toes to Bar
40 Double Unders

RX
5 Rounds For Time:
10 Power Snatches 115/75
40 Double Unders
20 Toes to Bar
40 Double Unders

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 3 RNFT
7 pistols (alternating)
20 Sec weighted plank
2 wall walks (with 10sec Handstand Hold)

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