WOD: June 28th, 2018

Warm-Up

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

5 Rounds
30 Sec Hollow Hold
30 Sec Superman Hold

WOD Prep (Movement Standards)
Medball Squat Cleans
Ring Rows or Barbell Pull Ups
Medball Sit Ups

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

WOD

Fitness
For time:
Buy In 800m run
50 Medball Squat Cleans
50 Ring Rows or Barbell Pull-Ups
50 Medball Sit-Ups
Cash Out 800m Run
*Sub 1000m Row, 1000m SkiErg or 40/30 cal AD for 800m run

Scaled
For time:
Buy In 1200m run
50 Medball Squat Cleans
50 Ring Rows or Barbell Pull-Ups
50 Medball Sit-Ups
Cash Out 1200m Run
*Sub 1500m Row, 1500m SkiErg or 50/40 cal AD for 1200m run

RX
For time:
Buy In 1 mile run
50 Medball Squat Cleans
50 Ring Rows or Barbell Pull-Ups
50 Medball Sit-Ups
Cash Out 1 mile run
*Sub 2k Row, 2k SkiErg or 75/60 cal AD for 1 mile run