Thursday, September 7 WOD

Warm-up:
1:00 double-unders or practice
2 rounds:
10 banded pull-aparts
10 PVC thrusters
10 OH walking lunges
10 tall jerks
5 pull-ups/negatives

Buy-in: 16:00 E2MOM (8 sets)
2 split jerks
Build to 80% by set 4 then level off

WOD: 10:00 EMOM
Minute 1 = bike (12/10 calories)
Minute 2 = :30 heavy front loaded hold (med ball, slam ball, sandbag, double kettlebells, barbell)
* rest 2:00-3:00 *
10 min EMOM
Minute 1 = :40 max double-unders
Minute 2 = :40 weighted plank hold

Teens & Tweens
Room 2
Warm-up: 1 round CFA

Review: Sled push

Buy-In: Find a heavy 50′ sled push

WOD: 18:00 AMRAP
Row (500m teens/300m tweens)
20 ab-mat sit-ups
15 wall balls
10 push-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!