Thursday, November 9 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: 4 Sets:
4 Push Press
3 sec lower on every rep
-building
WOD: 20:00 AMRAP:
20 Box Jump Overs
20m DB Bear Crawl (40/20# per hand)
20 Double Unders/ 40 Singles
Cashout: 3 Sets:
10 Pallof Press/each
30-45s Side Plank/each
8 Barbell Rollouts (slow and controlled)
Teens and Tweens
Room 1
Warmup: CFA x 1 round
Buy-In: x 3 sets
Barbell strict shoulder press x 10
Ring row x 8 reps with 3 second hold at chest
Single leg glute bridge x 10 each leg
WOD: :60 at each station x 5 rounds
Assault Bike max cals
KB swings max swings
Ball slams max slams
Rest
Score = total reps of EACH movement.
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!