WOD: May 11th, 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
5 Front Squats (empty barbell)
5 push-ups
5 sit-ups
5 good mornings (empty barbell)

Accessory/MurphPrep/ROMWOD

1.
Rounds, not for time:
10 e/s weighted step ups
15 to 20 weighted back ext
10 strict T2B

2.
Tabata
Pull-Ups
Air Squats

3.
ROMWOD

WOD

Fitness
Partner WOD, rounds
2 RFT:
50 alt wall balls*
40 Hang Power Cleans 45/35
15 one arm DB snatch 25/15
15 bench dips
200m farmers carry 30/25

Scaled
Partner WOD, rounds
2 RFT:
50 alt wall balls14/10
40 Hang Power Cleans 95/65
15 one arm DB snatch 35/25
15 dips
200m farmers carry 55/35

RX
Partner WOD, rounds
2 RFT:
50 alt wall balls 20/14
40 Hang Power Cleans 135/95
15 one arm DB snatch 70/45
15 ring dips
200m farmers carry 70/55
*As one person throws over the rig, your partner receives on the other side. 200m carry is together.