Thursday, April 13 WOD

Room 1
Warmup: 1:00 Squat Hold
2 Rounds:
2 Laps Jog
25′ Walking Piriformis Stretch
25′ Walking Toe Touches
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In: 5 Sets:
4 Front Squat @ 75% @33X1 tempo
8 Pendlay Row
AMRAP Ring Pushups
WOD: 20:00 AMRAP
15 Hang Squat Cleans (C: 115/85, P: 105/75, F: 95/65)
15 Pullups
30 Walking Lunge Steps

Teens and Tweens
Room 2
Warmup: CFA x 6:00 Sub jump squats for overhead squats
Take 6:00 to warmup to 75% 1RM power clean
WOD: 8:00 EMOM
2 power cleans
3 vertical jumps
Cashout:
7:00 AMRAP
10 barbell front squat teens/10 dumbbell goblet squats tweens
25 DU/50 singles or toe taps
5 burpees
REST 2:00
7:00 AMRAP
10 hand release pushups
25 DU/50 singles or toe taps
5 box jumps

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