Thursday, August 31 WOD

Room 2
Warmup: ‪1:00 double unders or practice‬
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 OH Walking Lunges 
10 Tall Jerks
5 Pull-up/ Negatives
Buy-In:
2 Sets: Strict press x 3 reps
2 Sets: Push press x 3 reps
3 Sets: Split jerk x 2 reps
-should be slightly heavier than last week
WOD:
A. 8:00 EMOM:
MIN 1= 50m sled sprint @2/1 plate on sled
MIN 2= 15s Ball Slam (30/20)
*rest 2:00
B. 8:00 EMOM
MIN 1= 15/10 Cal row
MIN 2= 45s weighted plank hold

Teens and Tweens:
Room 1
Warmup: CFA x 1 round
Skill Review: strict press vs push press
Buy-In: Find a 1RM strict press (15 minutes on clock)
WOD: 4 rounds for time
400 meter run
12 push press 85/55
12 burpees over the bar
Cashout: if time permits
Tabata plank holds

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!