WOD: June 12th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Inchworm w/ 3 Push-Ups x5
Iron Cross x20
Shoulder Protract/Retract x20
Bridge w/ KB x20
Pass Throughs x20
Shoulder Rotations x20
OH Squats x10

10 min
Kipping Pull-Up Practice

Wod Prep (Movement Standards)
Wallballs
American Kettlebell swings
Pull-Ups

WOD

Fitness
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 300 Meter Run, 30 Box Jumps (16/10), 30 Wallballs (14/10)
Helen: 300 Meter Run, 21 Kettlebell Swings (25/15), 12 Barbell Pull-ups

Scaled
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (20/16), 30 Wallballs (14/10)
Helen: 400 Meter Run, 21 Kettlebell Swings (35/25), 12 Jumping Pull-ups

RX
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

*sub 500m row or 500m skierg for 400m run

Gymnastics/Skill/ROWWOD

1.
Gymnastics, tabata
double unders or power jumps
Push ups
8 rounds
*Tabata means 20 seconds of all-out exercise followed by 10 seconds of rest.

2.
EMOM for 8 mins
10 Pistols

3.
ROMWOD