Tuesday, November 7 WOD

‪Room 2 ‬
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
5 PVC Snatch Balance w Pause in bottom
Buy-In: ‬
‪A. 8:00 EMOM: ‬
‪2 Sets of the Complex: 1 Hang Muscle Snatch + 1 Hang Power Snatch
‪B. 3 Sets: ‬
‪10/each Single Arm KB High Pull ‬
‪10/ each Single Leg Glute Bridge ‬
WOD: 3 Rounds For Time: ‬
‪800 Run/ 850m Row‬
‪30 Wall Balls (20/14#) ‬

Teens and Tweens
Room 1
Warmup:
:60 jump rope practice
2 rounds
10 jump squats
:20 hold in bottom of squat
10 pushups
10 scorpions
Buy-In: x 5 sets
Back squat x 3 reps with 3 sec tempo. Build each set using perfect form
Plank shoulder taps x 8 each shoulder. Can scale up to handstand shoulder taps if able
WOD: x 7 rounds for time and reps
200m shuttle run
8 box jumps
:45 AMRAP double unders
Rest :60
Score is time and double unders

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