WOD: June 19th, 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
Jumping Lunges x10
Squat Jumps x10

10 min
Kipping T2B Practice

Wod Prep (Movement Standards)
Box Jumps
T2B or Modified T2B
Power Cleans
Push Jerks

WOD

Fitness
For Time:
15 AD, Row, Ski, or 200m Run
20 Box Jump Overs (16/12)
20 Power Cleans (95/65)
20 Modified T2B
20 Push Jerks (45/35)
20 Box Jump Overs (16/12)
15 AD, Row, Ski, or 200m Run
20 Box Jump Overs (16/12)
20 Power Cleans (45/35)
20 Modified T2B
20 Push Jerks (95/65)
20 Box Jump Overs (20/16)
15 AD, Row, Ski, or 200m Run

Scaled
For Time:
20/15 AD, Row, Ski, or 300m Run
20 Box Jump Overs (20/16)
20 Power Cleans (95/65)
20 Modified T2B
20 Push Jerks (95/65)
20 Box Jump Overs (20/16)
20/15 AD, Row, Ski, or 300m Run
20 Box Jump Overs (20/16)
20 Power Cleans (95/65)
20 Modified T2B
20 Push Jerks (95/65)
20 Box Jump Overs (20/16)
20/15 AD, Row, Ski, or 300m Run

RX
For Time:
20/15 AD, Row, Ski, or 300m Run
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 AD, Row, Ski, or 300m Run
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 AD, Row, Ski, or 300m Run

Gymnastics/Skill/ROWWOD

1.
MOM, 9 mins
Min 1. 30 double unders
Min 2. 8-12 pistols
Min 3. 12-20m HS walk or 3 wall walks

2.
ROMWOD