WOD: September 17th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats
Banded Good mornings x20
Spiderman Lunges
Pass Throughs x20
Shoulder Rotations x20

Strength Warm-Up
OH Server Squats
OH Squats
Snatch Grip DL
Snatch Pull
Snatch High Pull
Squat Snatch

WOD Prep (Movement Standards)
Burpee Box Jump Overs
Pull-Ups

Snatch Complete

5 Rounds
1 Squat Snatch + 2 OH Squat
*ascending in weight

WOD

Fitness
3 Rounds For Time:
21/15 cal row, ski, AD, or 200m run
21 Jumping Pull-ups
15 Burpee Box Jump Overs 16/12

Scaled
3 Rounds For Time:
27/21 cal row, ski, AD, or 400m run
21 Jumping Pull-ups
15 Burpee Box Jump Overs 20/16

RX
3 Rounds For Time:
27/21 cal row, ski, AD, or 400m run
21 Pull-ups
15 Burpee Box Jump Overs 24/20

Body Armor/Midline Conditioning/ROMWOD

1.
Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

2.
Midline Conditioning
3 Rounds, Not for Time:
30 Calorie Ski Erg
30 Seconds D-Ball Hold
100 Meter Shouldered Walk with D-Ball

3
ROMWOD