Thursday, May 18 WOD

Room 2

Warm-up: 1 round:
10 banded pull-aparts
5 weighted arm circles (5 each side)
12 walking lunges
10 iron crosses
5 roll to V-sit
10 scorpions
5 groiners

Buy-in: 3 sets:
9 bench presses (first 3 reps are 6 second tempo down, last 6 reps are fast)
10 single leg glute bridges (10 each side)
10 GHD back extensions (weighted, if possible)

WOD: 5 rounds for time:
12 med ball cleans
12 double unders
400m row

Tweens & Teens

Room 1

Warmup: CFA warm-up together

Review WOD movements

WOD: 5 rounds for total time
*2 rounds of “DT”* (85/65)
Run 300 (tweens)/ 400 (teens)

“DT”
12 deadlifts
9 hang power cleans
6 push jerks

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!