Thursday, September 14 WOD

Room 1
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 Minutes for 20:00 (10 Rounds):
Split Jerk x 2 reps
WOD:
A. 12:00 EMOM:
Min 1= 5 CTB pull ups or 3 Bar muscle ups
Min 2= ‪10/8‬ cal AB
– 3:00 rest
B. 12:00 EMOM:
Min 1= 8 Toes to Bar
Min 2= 10 Burpees

Teens and Tweens
Room 2
Warmup: CFA x 1 round
Review: Rope climbs
WOD: E4MOM x 5 rounds (20 minutes)
1 Rope climb/3 up downs/6 ring rows
8 deadlifts 185/155
:40 max calorie row
Score: total calories rowed
Cashout: 6:00 EMOM
Min 1=:30 handstand hold
Min 2=:30 low plank hold
Min 3=:30 vups
Record v-ups

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!