Tuesday, April 11 WOD

Room 2
Warmup: 2 Rounds:
10 Banded Pull-Aparts
5 Weighted Arm Circles/ea
12 Walking Lunges
10 Iron Crosses
5 Roll to Vsit
10 Scorpions
5 Groiners
Buy-In: 4 Sets:
8 Back Squat @70%
7-10 Feet Elevated Barbell Rows
WOD: E2MOM, 3 Rounds:
Station 1= 300m Run
Station 2= 100′ Sled Push @4/3 plates
Station 3= 21/18 Cal Row
Station 4= 100′ Double KB Front Rack Carry (C: 2/1.5pd, P: 1.5/1, F: 1/25 per hand)

Teens and Tweens
Room 1
Warmup: Tabata:
toe taps, light wallballs and russian twists
WOD:
Back squats 70% 3×10 
3 manmakers between each set
Cashout: 2 Rounds (Time Cap 20 minutes):
200 meter run
21 thrusters
9 pullups
REST 2 minutes
2 rounds
200 meter run
15 thrusters
9 pullups
REST 2:00
2 rounds
200 meter run
9 thrusters
9 pullups
LOOK AT THE CLOCK!!!!!!!

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