Tuesday, November 21 WOD

‪Room 1‬
Warmup: ‬10s Squat Hold x 3 (knees out, torso upright)
Then,
2 Rounds:
25’ Broad Jump
25’ High Hips Bear Crawl
10 Fire Hydrants each
5 PVC Pass Thru’s
Skill Review: Hang Power Snatch + OHS
Buy-In: ‪8:00 EMOM: ‬
‪1 Hang Power Snatch+ 1 OHS- building to a tough set in the complex‬
Skill Review: Kipping Pull-ups, Chest To Bar‬
WOD: 10 Rounds For Time: ‬
‪5 Deadlifts (C: 225/155, P: 205/135, F: 185/115) ‬
‪5 Chest To Bar Pull ups (Sc: Chin Over Bar, Jumping Chest To Bar) ‬
‪20 Double Unders/40 Singles‬
Cashout: 3 Sets: ‬
‪3 Single Arm DB Press- w/ 3 sec lower‬
‪8 Barbell Single Leg RDL ‬

‪Teens and Tweens
Room 2
Warmup: 6 min amrap
50′ bear crawl
8 pushups 
25 jump ropes
Buy-In: So much skill review!!!
WOD: 21 15 9 reps for time
Row calories
Thrusters (65/45)
MB cleans(teens)/MB squats (tweens)
SDHP (65/45)
Wallballs 
Burpees

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