Thursday, August 24 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
2 Sets: 3 Strict Press- building
2 Sets: 3 Push Press- building
3 Sets: 2 Split Jerk- building
WOD: For Time:
40 Cal on AB
21 DB Hang Power Cleans (55/35#)
20 Cal on AB
15 DB Hang Power Cleans
10 Cal on AB
9 DB Hang Power Cleans

Teens and Tweens
Room 2
Warmup (turf room): Agility ladder drills into a sprint x 6 per athlete
2 rounds
5 inchworms with pushup
Bear crawl to cone
Crab walk back
Review: Buy-In and WOD
Buy-In: 4 sets using 75%1RM deadlift (15 minutes on clock)
Deadlift x 3
Renegade rows x 8 each arm
Knee ups x 10-15 (focus on not swinging)
WOD: 4 rounds ‪3:00‬ work :60 rest
200 meter run
10 pushups (scale to hand release)
AMRAP air squats
Score=air squats

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