WOD: June 26th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Shoulder Protract/Retract x20
Inchworm w/ 3 Push-Ups x5
Bridge w/ KB x20

2 Rounds
5 DB Thrusters
5 Knee Raises
5 Jumping Lunges

Wod Prep (Movement Standards)
Thursters
Power Cleans
Box Jumps
Burpees

WOD

Fitness
“Fight Club” (Modified)
3 Rounds, For Total Reps:
1 Minute Thrusters (45/35)
1 Minute Power Cleans (45/35)
1 Minute Box Jump Overs (16/12)
1 Minute box burpees
1 Minute AD, Row, Ski Erg
1 Minute Rest

Scaled
“Fight Club” (Modified)
3 Rounds, For Total Reps:
1 Minute Thrusters (75/50)
1 Minute Power Cleans (75/50)
1 Minute Box Jump Overs (20/16)
1 Minute burpees
1 Minute AD, Row, Ski Erg
1 Minute Rest

RX
“Fight Club” (Modified)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Burpees
1 Minute AD, Row, Ski Erg
1 Minute Rest

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
6,4,2,4,6 reps of:
Unbroken strict HSPU, box HSPU, or HR Push-Ups
*if you break it up, try that set unbroken again
8 min time cap

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