WOD: June 15th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Spinderman Lunges w/ reach 50′
Walking Side Lunges 50′
Pass Throughs x20
Swing Development x20
(Slow & Controlled)

2×60 sec squat holds

WOD Prep (Movement Standards)
Hang Power Cleans
T2B, Modified T2B or Knee Raises
Burpees

Accessory/MurphPrep/ROMWOD

1.
Crossover Symmetry
Strength
*look on the back side of the program, hanging between the chains and belts.

2.
DBL Midline Tabata (16 rds of 20 on 10 off)
Coach chooses core exercises:
Plank Variations, Hollow Hold variations, Situp variations, etc…

3.
ROMWOD

Partner WOD + Solo WOD

Fitness
In teams of three, complete the following for time:
900 Meter Relay Run
90 HPC 45/35
60 Knee Raises or Modified T2B
30 Burpees
900 Meter Relay Run
90 HPC 45/35
60 Knee Raises or Modified T2B
30 Burpees
900 Meter Relay Run

Scaled
In teams of three, complete the following for time:
1200 Meter Relay Run
90 HPC 85/55
60 Modified T2B
30 Burpees
1200 Meter Relay Run
90 HPC 85/55
60 Modified T2B
30 Burpees
1200 Meter Relay Run

RX
In teams of three, complete the following for time:
1200 Meter Relay Run
90 HPC 115/75
60 T2B
30 Burpees
1200 Meter Relay Run
90 HPC 115/75
60 T2B
30 Burpees
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Solo
For TIme:
400m Run
30 HPC
20 T2B
10 Burpees
400m Run
30 HPC
20 T2B
10 Burpees
400m Run