WOD: May 30th, 2018

#800g Daily – Week 3

Daily points available:

+4 points, for eating 800g+ or more of fruits and veggies.
+2 points, for food diversity (must have 6+ items).
+1 point, for the bonus-of-the-week. Week 3 Bonus = eat 25g+ of: beans, lentils, white potatoes, OR corn (just need one!)
+1 point, for working out at your affiliate

Please use the first line of your entry to document how you got your points:
800, D, B, and/or WOD

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Dynamic Pigeon x10
Wall Rollouts x20
Bridge w/ Kettlebell x20
Banded Side Shuffle100′

2 Rounds (Empty Bar)
5 Good Mornings
5 Barbell Rows
5 Deadlifts

WOD Prep (Movement Standards
T2B or Modified T2B
Hip Ext. or Supermans
DUs or PJs

Deadlift 5×2

Deadlift for load:
#1: 2 reps @ 88%
#2: 2 reps @ 88%
#3: 2 reps @ 88%
#4: 2 reps @ 88%
#5: 2 reps @ 88%

WOD

Fitness
AMRAP, 8 mins
10 Knee Raises
20 Supmermans
40 Power Jumps

Scaled
AMRAP, 8 mins
10 Modified T2B
20 Supermans
30 Double Unders (PJ: 2-1)

RX
AMRAP, 8 mins
10 T2B
20 Hip Extensions
40 Double Unders

Extra Credit Challenge ( Pick 1, 2, or do all 3)

1.
Extras, sides:
3 rounds (each side):
15 x side crunch
Into 30 sec side hold

Then:
3 x 40 sec side plank hold

2.
6 x 30 sec max cals
30 sec rest

3.
ROMWOD