WOD: April 20th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Scorpions x20
Walking Side Lunges 100′

Partner Assisted or Banded (RED) Hamstring Curls x20

2 Rounds
2 Turkish Get Ups (light)
5 DB Front Squats (light)
5 DB Shoulder Press
5 DB Thrusters

Accessory/Murph Prep/ROMWOD

1.
Accessories, 5 RNFT
10 hollow rocks
10 v-snaps
10 sec. dish hold
10 1/2 v-ups*
— rest 1 min —
*only bringing legs (still in a straight line fashion) half the normal distance of a v-up, keeping hands behind head.

2.
For Time
50 Pull-Ups

3.
ROMWOD

Partner WOD

Fitness
Partner WOD, rounds
10 RFT (5 each):
21 cal row, SkiErg, or AD 18/15 Cals
15 thrusters 45/35
9 box burpees
*complete one full round, then swap

Scaled
Partner WOD, rounds
10 RFT (5 each):
21 cal row, SkiErg, or AD 18/15 Cals
15 thrusters 75/50
9 burpees
*complete one full round, then swap

RX
Partner WOD, rounds
10 RFT (5 each):
21 cal row, SkiErg, or AD 18/15 Cals
15 thrusters 95/65
9 burpees
*complete one full round, then swap