WOD: June 21st, 2018

WOD

AMRAP 28 mins
200m light prowler push or sled pull
20m broad jump
300m sandbag or plate carry
40m bear crawl
300m run
20m broad jump
100m farmers carry

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
20 bar muscle ups
*scale to pullups + dips

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

Warm-Up

Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
OH Plate Carry 200′
Side Shuffle 100′
Karaoke 100′
High Knees 50′
Butt Kicks 50′

DBL Plank Tabata
*Coach picks the plank variations