WOD: May 2nd, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Banded pull aparts x20
Banded Side Shuffle100′
Single leg RDLs x20
Walking Lunges 50′
Reverse Lunges 50′

2 Rounds
10 DB Shoulder Press
5 V-Ups
10 Supermans

Shoulder Press 5×3

Shoulder Press for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
#5: 3 reps @ 85%

WOD

Fitness
AMRAP, 12 mins
6 bench Dips
12 barbell pull ups
18 Box Jumps 16/12

Scaled
AMRAP, 12 mins
6 Dips
12 jumping pull ups
18 Box Jumps 20/16

RX
AMRAP, 12 mins
6 Ring Dips
12 pull ups
18 Box Jumps 24/20

Accessory/HIIT/ROMWOD

1.
4 rounds, not for time:
20 weighted lunges
15 back extensions
50m farmers carry

2.
2 rounds
2 mins max AD
*60 sec rest

3.
ROMWOD