Thursday, May 25 WOD

Room 2
Warmup: 2 Rounds:
250m Row
10 Front/back Leg Swings each
25 Wall Ball tosses (close to Wall, no squat)
10 Scapula Rotations
10 Kip Swings
20s Pec Stretch/ea
30 Double Unders/ 60 Singles
Buy-In: 3 Sets:
9 Bench Press (3 reps @6 sec tempo down, last 6 fast)
10/ ea Single Leg Glute Bridge (DB on your lap)
10 GHD Back Extensions (weighted, if you can)
WOD: For Time:
Single Arm Alternating DB Snatches (55/35)
Unbroken Double Unders (each set has to be unbroken or you start that set over)

Teens and Tweens
Room 1
Warmup: CFA classic x 1 round
Review: power clean and press. Discuss how to cycle it.
WOD: 5 rounds for time
200 meter run
12 box jump overs
8 power clean and press (60% 1RM push press weight)
REST 1 minute
Cashout: 9 minute EMOM
1.Handstand hold x :30
2.Low plank hold x :30
3.AMRAP hand release pushups x :30
Record total pushups

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