WOD: October 10th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Frankinsteins 100′
Side Shuffle 100′
Shuttle Sprints x10
DB Good Mornings x10
DB Row x10
DB Front Squats x10
DB Cossak Squats x10

Strength Warm-Up.
PC + PJ Progression

WOD Prep (Movement Standards)
burpees over the bar
deadlifts
box jumps

Clean & Jerk

Build to Heavy Single:
Power Clean + Push Jerk
*12 min time cap

WOD

Fitness
4 minute AMRAP
6 Burpee over the Bar
8 Deadlifts (75/55)
10 Box Jumps (16/12)
*2 min rest
4 minute AMRAP
6 Burpee over the Bar
8 Deadlifts (75/55)
10 Box Jumps (16/12)

Scaled
8 minute AMRAP
6 Burpee over the Bar
8 Deadlifts (135/85)
10 Box Jumps (20/16)
*2 min rest
8 minute AMRAP
6 Burpee over the Bar
8 Deadlifts (135/85)
10 Box Jumps (20/16)

RX
8 minute AMRAP
6 Burpee over the Bar
8 Deadlifts (185/125)
10 Box Jumps (24/20)
*2 min rest
8 minute AMRAP
6 Burpee over the Bar
8 Deadlifts (185/125)
10 Box Jumps (24/20)

Conditioning/Odd Object/ROMWOD

1.
Midline Conditioning
For Time:
100 Calorie Assault Bike
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups

2.

Odd-Object Conditioning
5 Rounds:
8 D-Ball Over Yoke
50′ Yoke Carry

3.
ROMWOD