WOD: October 20th, 2018

WOD

Fitness
2 rounds, for time
7 minute AMRAP:
5 modified burpees
10 modified pistols
15 medball sit-ups 10#
— rest 5 mins —

Scaled
2 rounds, for time
7 minute AMRAP:
5 burpees
10 assisted pistols
15 medball sit-ups 14/10
— rest 5 mins —

RX
2 rounds, for time
7 minute AMRAP:
5 burpees
10 pistols
15 medball sit-ups 20/14
— rest 5 mins —

Gymnastics/Conditioning/ROMWOD

1.
Gymnastics WOD, unbroken AMRAP
7 min time cap,
1,2,3,4 etc increasing reps:
Unbroken pull ups
*Keep going until failure, then go back down. Scored as total reps.

2.
Conditioning
21-18-15-12-9:
Assault Bike Calories (Women: 15-13-11-9-7)
Push Press (115/80)

Cash Out: 100′ OH Walking Lunge (115/80)

3.
ROMWOD