Thursday, October 26 WOD

‪Room 2 ‬
Warmup: 1:00 double unders or practice‬
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 OH Walking Lunges 
10 Tall Split Jerks
5 Pull-up/ Negatives
Buy-in: ‬
‪A. 10:00 to build: ‬
‪1 Split Jerk, build to heavy ‬
‪B. 3 Sets: ‬
‪8/ each DB Seesaw Press ‬
‪8/ each Single Leg RDL ‬
WOD: 8 Rounds: ‬
‪3 Deadlifts @70% of 1RM‬
‪200m Run‬
‪6-8 Pull up‬s
-Rest 1:30
-‪score fastest and slowest time ‬

Teens and Tweens ‬
Room 1
Warmup: CFA x 1 round
Buy-in: 4 sets
Kb goblet lateral box stepups x 8/side-use a challenging weight
10 sec assault bike sprint or 20 sec max effort mt climbers
Side plank hold x :20-:30 per side
WOD: Teams of 2 
3 rounds for time
20 wallballs(switch every 10)
20 box jump overs (switch every 10)
20 burpees (swith every 10)

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!