WOD: July 5th, 2018

SCHEDULE

Back to Normal Hours!

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Couch Stretch (4 mins total)
Bridges x20
Spiderman Lunges 50′
Dynamic Pigeons x10
Side Lunges x20

2 Rounds
1 min plank
30 jumping jacks
20 Supermans
10 Shuttle Sprints (10 meters)

WOD

For Time
50 Air Squats
10 Burpees or Box Burpess
50 Push-ups or Knee Push Ups
10 Burpees
50 MTN Climbers
10 Burpees
50 lunges
10 Burpees
50 Sit-ups
10 Burpees
50 Cals
*25 min time cap.

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
10,9,8,7,6 etc to 1 of:
unbroken HSPU, Box HSPU, or HR Push Ups
10 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