WOD: May 8th, 2018

Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Inchworm w/ 3 Push-Ups x5
Downward Dog Plus Calf Stretch
Iron Cross x20
Banded Pull Aparts x20
Single Leg RDL’s x20
Lunges x10
Burpess x10
Air Squats x10

Gymnastic/Skill/ROMWOD

1.
Gymnastics
5 x ME unbroken C2B pull ups or pull-ups
*rest 1 min between sets

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
5 rounds for time:
600m run
20 air squats
20 knee push ups

Scaled
5 rounds for time:
800m run
30 air squats
30 push ups

RX
5 rounds for time:
800m run
30 air squats
30 push ups