WOD: June 14th, 2018

Warm-Up

Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
OH Plate Carry 200′
Skipping High Knees 100′
Side Shuffle 100′
Walking Lunges 100′
Burpee Broad Jumps 50′

Tabata
Static Holds

Gymnastic/Skill/ROMWOD

1.
Gymnastics, “death by”
T2B
*1 on the first minute, 2 on the second, 3 on the third, etc.. until reps cannot be completed in a minute

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

AMRAP 30 mins
Flutter Kicks 200
Farmers Carry 100m
Power Jumps 75
Step Back Lunges 50 (25 ea leg)
Bicycle Sit-Ups 25
Ring Rows 15
Tire Flips 5