Thursday, June 8 WOD

Room 2
Warmup: CFA Warmup
Buy-In: 3 Sets:
6 Bench Press @ 4s Tempo to Chest
AMRAP Ball Pushups
12 GHD Back Extensions (weighted, if you can)
WOD: Every 3:00 for 18:00 (6 Sets):
5 Deadlifts @75%
20s Rope Slam (Sub Heavy Ball Slams)
200m Shuttle Sprint

Teens and Tweens
Room 1
Warm-up: 6:00 AMRAP
200m run
10 PVC OHS
10 PVC pass thrus
20 plank shoulder taps
50′ duck walk
Review: Cleans. Full vs Power 8-10 minutes
Med ball cleans
PVC drills
Empty barbell
(deadlift, deadlift shrug, deadlift shrug elbows high, deadlift shrug elbows high catch, put it all together)
WOD: Spend 12 minutes establishing a 1RM/heavy clean (full or power into front squat)
3@50%
3@60%
2@75%
2@85%
1@90%
GO FOR IT!!!!
Cashout:
A. 4:00 AMRAP
10 push press (same weight as last week)
10 burpees
10 air squats
REST 2:00
B. 4:00 AMRAP
10 American Kettlebell swings
10 hand release pushups
10 jump squats

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!