Thursday, June 29 WOD

Room 2
Warmup: 2 Rounds:
10 Fire Hydrants/ea
20s Samson Stretch/ea
5 Kneeling T-Spine Rotations/ ea
5 PVC Pass-Thrus
5 Scapula Rotations
5 Pullups or Jumping Negatives
Buy-In: 5 Sets:
1 Push Press+ 1 Push Jerk (building to a tough effort)
10 GHD Back Extensions- weighted
WOD: 5 Rounds For Time:
8 Hang Power Snatch (95/65)
8 Handstand Pushups
400m Run

Teens and Tweens
Room 2
Warmup: CFA x 1 round
Strength: Deadlift
4 sets:
5 Deadlifts @70%
8 Renegade rows each arm
3-5 chin-ups or :20 bar hold
WOD: 14:00 AMRAP
20 dumbbell thrusters (10 each arm)
10 burpee box jumps/step ups
45 double unders

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