WOD: October 18th, 2018

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Lunges 100′
Duck Walk 50′
3 Burpees + 3 Situps + 3 Supermans x3

Static Hold + Negative

WOD Prep (Movement Standards)
Box Jumps
Plate to OH
push ups
Flutter Kicks

Gymnastic/ROMWOD

1.
Gymnastics, 4 RNFT
3 wall walks (chest to wall)
30 sec L-sit hang
3 weighted dips

2.
ROMWOD

WOD

AMRAP, 30 mins
10 box jumps
20 Push Ups
30 Plate to OH
40 flutter kicks
500m row