WOD: April 23rd, 2018

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Frankensteins 50′
Side Lunges x20
Single Leg RDL’s x20
Wall Squat Therapy x20
Back Squats 45/35 x10

WOD

Fitness
EMOM, 12 mins
ODD min: 40 Power Jumps
EVEN min: 5 push press 65/45

Scaled
EMOM, 12 mins
ODD min: 30 double unders (PJ: 2-1)
EVEN min: 5 push press 95/65

RX
EMOM, 12 mins
ODD min: 40 double unders
EVEN min: 5 push press 135/95

Accessory/HIIT/ROMWOD

1.
Accessories
Every 60 seconds, for 12 minutes (4 sets):
Station 1: High Box Jumps x 8 reps
Station 2: push ups x 12 reps
Station 2: Strict Rev Grip Pull-Ups x 10 reps

2.
Sprints
10 x 40m sprints
*rest is walk back to starting line

3.
ROMWOD