Thursday, October 5 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 Jerks
5 Pull-up/ Negatives
Buy-In: Every 2:00 for 20:00 (10 Sets):
2 Push Jerks
-slightly heavier than last week, level off if you have to.
WOD: 5 Rounds:
20 Renegade Rows (35/25# per hand)
20m DB Walking Lunge Step
20 DB Russian Twists
1:00 rest

Teens and Tweens
Room 1
Warmup: x 2 rounds
200m run
10 walking lunges
3 wall walks or 6 inchworms without pushup
10 air squats
10 PVC good mornings
Buy-In: x 3 sets
Kb box step ups x 8/side using the highest box without sacrificing form
Partner Nordic hamstring curls x 8
Ab-mat situps x 15
WOD: Teams of 2 x 4 rounds for reps and time
P1-Run 200
P2-Amrap Burpees
Switch movements. Rest 2 minutes between rounds
Score=total burpees and time completed

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!