Tuesday, April 18 WOD

Room 2
Warmup: 2 Rounds
Row/Run 200m
10 OHS
10 PVC Pass-Thrus
10 Plank/ Handstand Shoulder Taps
50′ Duck Walk
Buy-In: 4 Sets:
6 Back Squat @75%
5/ea Single Arm DB Bent Over Row @ 5XX2 tempo
WOD: Every 5:00 for 20:00 (4 Sets):
Row 400m
Run 400m

Teens and Tweens
Room 1
Warmup: 8:00 CFA
Take 6:00to warmup to 70% 1RM deadlift
WOD: 4 Sets:
8 deadlifts @70%
10 hand release pushups
Skill: Review hang power snatch
Cashout: 5 Rounds for time:
10 hang power snatches (85/55)
15 wallballs
200m run

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