Tuesday, May 30 WOD

Room 2
Warmup: 1:00 Squat Hold
1 Round:
2 Laps Jog
25′ Walking Piriformis Stretch
25′ Walking Toe Touches
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In: 10:00 to build:
2 Snatch lift off+ 1 Snatch from pause at the knee
Then, 3 Sets:
12 Hanging Knee Raises
100′ Single Arm Farmers Carry
WOD: 3 Rounds For Time:
15 Deadlifts (C: 185/125, P: 165/105, F: 145/95)
800m Run (or 1000m row)

Teens and Tweens
Room 1
Warmup: 6:00
200m run
10 OHS
10 pass thrus
20 plank shoulder taps/10 handstand taps
50′ duck walk
Review: Front Squat
WOD: Establish a new 1RM front squat
3 empty bar
3@50%
3@60%
2@75%
2@85%
1@90%
GO FOR IT!!!!
Cashout: 12:00 AMRAP
20 American KBS
15 push press (60% 1RM push press)
10 box jumps

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!