Friday, November 24 WOD

‪Room 2 ‬
Warmup: ‬2 Rounds:
25’ Walking Lunges
25’ Inchworms
10 Iron Crosses
10 Scorpions
Warmup C&J as a group
Buy-In: Test: Clean and Jerk “Lift Off” 8 Attempts ‬
– ‪Take 10-15:00 to build in 6 Sets. The class will individually rotate through their last two Lift attempts to find the heaviest C&J. ‬
WOD: 4 Rounds For Time: ‬
‪800m Run‬
‪30 Sit ups‬
‪20 Push ups (Sc: Stay in a Plank! Hands on a Box or low plates, no knees) ‬

‪Teens and Tweens
Room 1
Warmup: 3 rounds
200m run
15 air squats
5 inchworms no pushups
Buy-In: Skill review deadlifts, wall walks and burpees to a target
WOD:
AMRAP x 15
10 deadlifts (185/135)
3 wall walks/6 inchworms with pushups
40 double unders
REST 5 minutes
AMRAP x 8
10 burpees to 6′ target
15 ball slams
Score is rounds and reps of EACH AMRAP

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!