Thursday, April 20 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:
3 Front Squat @75% @33X1 tempo
AMRAP Strict Pull-ups
AMRAP Ring Pushups
WOD: 21:00 AMRAP
30 Double Unders/ 60 Singles
10 Single Arm DB Power Snatch (C: 55/35, P: 45/25, F: 35/20)
20 Ab Mat Sit-ups
*At the top of Every 3:00, complete 10 Burpees (7 sets of Burpees)

Teens and Tweens:
Room 2
Warmup: Tabata jump squats, superman, toe taps
Take 6:00 to warmup to 80% 1RM power clean
WOD: E2MOM x 12:00:
4 power cleans
6 burpees
Cashout: 20:00 AMRAP
500m row teens/ 300m row tweens
30 alternating lunges
15 american kettlebell swings
15 situps

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!