Thursday, May 11 WOD

Room 1

Warm-up: 2 rounds CFA warm-up

Buy-in: 3 sets:
8 bench press (first 3 reps, use a 6-second tempo down)
3 seated high box jumps

WOD: 5 rounds:
20 American kettlebell swings (55/35)
10 plank walkouts
20 hand-release push-ups

Tweens & Teens
Room 2

Warm-up: 8:00 CFA warm-up

Skill: toes to bar

WOD: 20:00 partner AMRAP
Partner A: row 400 meters
Partner B: AMRAP: 3 toes to bar/knee ups, 6 heavy ball slams, 9 double-unders
Pick up where your partner left off
Score is total meters and total rounds and reps

Cash-out: 4 sets
:30 Superman hold
:30 low plank hold
:30 ab-mat sit-ups
:30 rest
Score is total ab-mat sit-ups

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!