Thursday, May 4 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: 4 Sets:
8 Bench Press, building- first 3 reps use a 6s tempo down
8 Barbell Romanian Deadlift @33X1 tempo (3s down, 3s pause, explode up, 1s pause at top)
WOD: 5 Rounds For Time:
500m Row
400m Run
-rest 90s

Teens and Tweens
Room 1
Warmup: Tabata wallballs, toe taps, mt climbers
Back Squats, 4×6 @ 75%
10 v-ups and 20 russian twists (each side) between sets
Cashout: 18:00 AMRAP:
20 AmericanĀ kettlebell swings
10 Hand release pushups
10 box jumps
20 knees to elbows/knee ups/abmat situps

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