Thursday, June 22 WOD

Room 2
Warmup: Warmup: 2 Rounds:
10 Fire Hydrants/ea
20s Samson Stretch/ea
5 PVC Pass-Thrus
5 Kneeling T-Spine Rotations/ ea
5 Scapula Rotations
5 Pullups or Jumping Negatives
Buy-In: 3 Sets:
12 DB Bench Press (4s tempo to chest on first 6 reps, then fast on last 6 reps)
AMRAP Ring Push-ups
12 GHD Back Extensions (Weighted if possible)
WOD: 5 Rounds For Time:
10 OHS (95/65)
10 Burpees over the bar
10 Cal Row

Teens and Tweens
Room 1
Warmup: CFA x 1 Round
Skill: Spend 6 minutes reviewing handstand pushups and scaling options.
Strength: 5 sets (20 minute time cap)
Front squats x 4 70%
5 vertical jumps
:30 low plank hold
WOD:
AMRAP A. x 8 minutes
10 push press (65/45)
10 situps
30 double unders
REST x 3 minutes-use this time to add weight for deadlifts
AMRAP B. x 8 minutes
5 hspu
10 deadlifts (135/95)
30 double unders

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