WOD: September 27th, 2018

WOD

EMOM, 24 mins
Min 1: Max Cals
Min 2: Max Burpess
Min 3: Max double unders or Power Jumps
Min 4: Rest

*score is total reps

Gymnastic/Strongman/ROMWOD

1.

2.

3.
ROMWOD

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Walking Side Shuffle 100′
Duck Walk 50′
Squat jumps x10
Broad Jump 50′
Push-ups x10
Bear Crawl 50′

Lat Activations 3×5
Swing Development 3×5
Beat Swing 3×10

WOD Prep (Movement Standards)
Rower, SkiErg, AD, or Shuttle Sprints
Burpees
DUs or PJs