WOD: June 13th, 2018

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Banded Pull Aparts 100′
Banded Tricep Pull downs x20
V-Ups x20
Supermans x20
Side Planks x20

2 Rounds (Empty Bar)
5 Good Mornings
5 RDL’s
5 Barbell Rows

WOD Prep (Movement Standards
Medball Sit-ups

Bent Over Row 5×5

Bent Over Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*ascending in weight

WOD

Fitness
AMRAP, 8 mins
250m Row, 250m SkiErg, 12/10 cal AD, or 200m Run
15 medball situps (10lbs)

Scaled
AMRAP, 8 mins
250m Row, 250m SkiErg, 12/10 cal AD, or 200m Run
15 medball situps (14/10)

RX
AMRAP, 8 mins
250m Row, 250m SkiErg, 12/10 cal AD, or 200m Run
15 medball situps (20/14)

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

1.
Extras, triceps
5 sets:
10 x narrow grip bench press
10 x single arm banded tricep ext

2.
10 x 25m Sprints
*rest is walk back

3.
ROMWOD