WOD: April 24th, 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

3 Rounds
ME HS Holds
*60 sec rest

WOD Prep
2 Rounds
5 Barbell Rows (empty Barbell)
5 Sit Ups
5 Supermans
5 RDL’s (empty Barbell)

WOD

Fitness
AMRAP 5:
Buy-In: 400 Meter Run
12 Deadlifts (45/35)
12 Box Burpees
Rest 5:00
AMRAP 5:
Buy-In: 300 Meter Run
9 Deadlifts (55/45)
9 Box Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (65/55)
6 Box Burpees

Scaled
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (135/85)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

RX
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 10 RNFT
30 sec Chin Over Bar hold
1 min plank 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