WOD: October 25th, 2018

WOD

AMRAP, 35 mins
400m Run, 500m Row, 500m Ski, or 25/20 Cal AD
30 MTN Climbers
200′ Farmers Carry (AHAP)
20 Hollow Rocks

Gymnastic Conditioning/ /ROMWOD

1.
Conditioning
AMRAP 5:
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round

2.
10 min Yoke Carry Practice
Practice weight for Valor Games. Switch off with partner.

3.
ROMWOD

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Lunges 50′ + Rev. Lunges 50′
Skipping High Knees 100′
Lat Activations x20

Pull-Up
10 sec Static Hold w/ 4 sec negative x10

WOD Prep (Movement Standards)
MTN Climbers
Farmers Carry
Hollow Rocks