WOD: June 22nd, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Walking Side Lunges 50′
Lat Activation’s x10
Swing Development x20
(Slow & Controlled)
Beat Swing x20

WOD Prep (Movement Standards)
Pull-Ups, Jumping PUs, or Barbell PUs
T2B, Modified T2B or Knee Raises
Burpees
OH Walking Lunges

Partner WOD “TAG, YOU’RE IT!”

Fitness
“TAG, YOU’RE IT!”
AMRAP (with a Partner) in 20 minutes
300 meter Run
10 Barbell Pull-Ups
10 Modified Toes-to-Bars or Knee Raises
10 Overhead Walking Lunges (25/15 lb barbell)

Scaled
“TAG, YOU’RE IT!”
AMRAP (with a Partner) in 20 minutes
400 meter Run
10 Jumping Pull-Ups
10 Modified Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)

RX
“TAG, YOU’RE IT!”
AMRAP (with a Partner) in 20 minutes
500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)

*Partner A runs 500 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.