Thursday, April 27 WOD

Room 2
Warmup: 2 Rounds:
250m Row
10 Front/back Leg Swings each
25 Wall Ball tosses (close to Wall, no squat)
10 Scapula Rotations
10 Kip Swings
20s Pec Stretch/ea
30 Double Unders/ 60 Singles
Buy-In: 4 Sets:
12 DB Bench Press
12 BB Good Morning
WOD: 20:00 AMRAP:
500m Row
5 Single Arm KB Snatches/each (1.5/1pd)
20 Air Squats

Teens and Tweens
Room 1
Warmup: 8:00 CFA Warmup. Sub knee raises for pull-ups.
Strength: Front Squat 4×6 @75%
-2 wall walks between sets
WOD: 21:00 AMRAP:
30 Double Unders
10 Dumbbell Thrusters (5 each side)
20 Ab Mat Situps
-Every 3:00, stop and do 10 burpees. Start with 10 burpees. Record total rounds.

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