Thursday, July 20 WOD

Room 1
Warmup: 2 Rounds:
5 Inchworms with push-up
5 Groiners
10 Scorpions
5 Squat with T-Spine Stretch/ each
Then with an empty Barbell,
5 Tall Jerks (work on pulling under the Bar)
5 Jerk Balance (work on moving the front foot)
5 Split Jerks
Buy-In: 5 Sets:
1 Push Press+ 1 Push Jerk+ 1 Split Jerk (building)
8 Glute/Ham Raises- do with a partner
WOD: For Time:
800m Run
50 Thrusters @95/65#
800m Run

Teens and Tweens
Room 2
Warmup: CFA x 1 Round followed by snatch warmup
Buy-In: 4 sets
Snatch deadlift x 5
Snatch x 3 @70%
Superman x 10
WOD: “Jackie” for time
1000m row
50 thrusters
30 pullups

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