WOD: April 14th, 2018

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
30 second HS hold against a wal
followed by a 30 second static hold at the bottom of the squat

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
Rounds, 4 for time:
200m OH Plate Run 25/15lb
40 Power Jumps
20 Plate twists (side to side)
10 OH Plate held static lunges
5 Tire Flips or Stone to Shoulder

Scaled
Rounds, 4 for time:
200m OH Plate Run 35/25lb
40 Double unders (PJ: 2-1)
20 Plate twists (side to side)
10 OH Plate held static lunges
5 Tire Flips or Stone to Shoulder

RX
Rounds, 4 for time:
200m OH Plate Run 45/35lb
40 Double unders
20 Plate twists (side to side)
10 OH Plate held static lunges
5 Tire Flips or Stone to Shoulder