WOD: July 21st, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Walking Side Lunges 100′
Pass Throughs x20

1 Round
Air Squats x10
2 Shuttle Sprints (10m)
Push Ups x10
2 Shuttle Sprints
Sit-ups x10
2 Shuttle Sprints
MTN Climbers x10

WOD Prep (Movement Standards)
Broad Jump
Bear Crawl
Burpees

BRENTON

Five rounds for time of:
• Bear crawl 100 feet
• Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Gymnastic/Finisher/ROMWOD

1.
Gymnastics, for time
12 strict PU*
12 kipping PU
10 strict PU*
10 kipping PU
8 strict PU*
8 kipping PU
etc….
6 min time cap

2.
3 mins
Parnter 1
2 Prowler Trips
Partner 2
Plank hold

*switch after every 2 Prowler Trips. Down and back is 1 trip. Score is total trips.

3.
ROMWOD