WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

Banded Pec Stretch 2/2

Banded Pullapart X 30

2 Mins Jump Rope Practice

4 Rounds:

5/5 SA KB Romanian Deadlift

5 Primal Pullthrough + Pushup

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Double Unders

15 Russian KB Swings* (70/35)

30 Double Unders

15 Push-ups

*AKA power swings

*Scale double under sets to 30s of double unders attempts, or 60 singles.

Finisher

“GUNS & GUTS”

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls*

V-Ups

*Both arms at same time

Supplementals (Extra Credit)

GYMNASTICS

FOR TIME

30 Kipping HSPU (10″Deficit)

20 Ring MU

10 Rope Climbs