WOD: June 20th, 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 x40
Banded Tricep Pull downs x20
Shoulder Rotations x20
BNSGSP w/ PVC x20

2 Rounds
5 Burpees
5 situps
5 db shoulder press

WOD Prep (Movement Standards
Ring Dips, Dips, Bench Dips
Wallballs

Accessory/HIIT/ROMWOD

1.
Accessory work, for time
50/40 strict pull ups
*EMOM 15 sec Plank

2.
2 x 400m Sprint
*2 min rest

3.
ROMWOD

WOD

Fitness
EMOM, 10 mins
3 bench dips
10 wall balls 10#

Scaled
EMOM, 10 mins
3 dips
10 wall balls 14/10

RX
EMOM, 10 mins
3 ring dips
10 wall balls 20/14

*score is completion

BNSGSP 5×5

Behind the Neck Snatch Grip Shoulder Press
*ascending in weight

*focus on finishing in a good OH position with the arms externally rotated, elbows to the ground, and armpits forward.