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
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!