Thursday, August 17 WOD

Room 1
Warmup: ‪1:00 double unders or practice‬
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 OH Walking Lunges 
10 PVC Tall Jerks
5 Pull-ups/ 5 Negatives
Buy-in:
A. 3 Strict Press- 2 sets building
B. 3 Push Press- 2 sets building
C. 2 Split Jerk- 3 sets building
WOD: 18:00 AMRAP:
35 Double Unders/ 70 Singles
10 Toes to Bar
5 Hang Power Cleans (C: 135/95, P: 115/85, F: 95/65)
15 Air Squats
100m Shuttle Run (50m out and back)

Teens and Tweens
Room 2
Warmup: CFA x 1 round
Skill: Snatch warmup
Buy-In: 4 sets @70%
Snatch deadlift x 3
Power snatch x 3
Overhead squats x 3
WOD: 20 minute EMOM
Min 1 ‪15/10‬ cals rower
Min 2 15 american kb swings
Min 3 30 double unders
Min ‪4 :40‬ AMRAP situps
Score = situps

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