Thursday, November 2 WOD

Room 2‬
Warmup: ‬1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups
5 Strict Pull-ups
Buy-In: 3 Sets: ‬
‪3 Push Press with 3 sec lower on every rep‬
‪8/each DB Seal Row ‬
‪10-12 Reps GHD Back Extension ‬
WOD: 20:00 EMOM:‬
‪Min 1=100m Run (3 Lengths turf) ‬
‪Min 2=30sec Ball Slam (30/20) ‬
‪Min 3=30sec Row‬
‪Min 4=30sec Double KB OH Hold (1.5/1pd per hand)‬

Teens and Tweens
Room 1
Warmup: x 1 round CFA
Buy-in: x 3 sets
Single leg bulgarian split squat x 6 each side
10 second Assault Bike sprint
Rest 2 minutes and socialize
WOD: 3 rounds 7 min AMRAP (25 total minutes)
6 burpee broad jumps
8 db hang power cleans 25/15
20 lunge steps in place
Rest 2 minutes

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