WOD: September 25th, 2018

WOD

Fitness
“Under Fire”
4 Rounds:
200 Meter Run
15 Hang Power Cleans (55/45)
9 Burpee Box Jump Overs (16/12)

Scaled
“Under Fire”
4 Rounds:
400 Meter Run
15 Hang Power Cleans (95/35)
9 Burpee Box Jump Overs (20/16)

RX
“Under Fire”
4 Rounds:
400 Meter Run
15 Hang Power Cleans (135/95)
9 Burpee Box Jump Overs (24/20)

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Downward Dog w/ Calf Stretch x20
Wrist Stretch 90 secs
Iron Cross x20
Inchworm w/ 3 Push-Ups x5
SIngle Leg RDLs x20

Midline
4 Rounds
Hollow Hold 30 Secs
Superman Hold 30 Sec

Wod Prep (Movement Standards)
Hang Power Cleans
Burpee Box Jump Overs

Gymnastic/Odd Object/ROMWOD

1.
Gymnastics, 5 RNFT
10m Handstand Walk
8-10 Front Levers or Lat Activations

2.
Odd-Object Conditioning
For Time:
15-12-9-6-3:
Shuttle Sprints
Back Extensions

Directly into…

400 Meter Prowler Push (3/4 Bodyweight Sled)

3.
ROMWOD