Tuesday, April 25 WOD

Room 1
Warmup: 1 Round:
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: 8 Sets:
Deadlift;
1-50%x3
2-60×3
3-70×3
4-80×2
5/6-85×1
7/8-90×1
5 Sets:
4 Push Press -4sec lower on each rep
WOD: 3 Rounds For Time:
400m Run
20 Wall Balls @20/14#
10 Pull ups

Teens and Tweens
Room 2
Warmup: 6:00 AMRAP:
20 mt climbers
10 pushups
20 jumping jacks
10 swinging leg raises each side
6:00 to warmup to 85% 1RM power clean
Strength: EMOM x 8:00
2 power cleans
5 squat jumps
Strip bar down to 50% 1RM power clean
WOD: 4 Rounds of 3:00 AMRAP:
-10 hang power cleans
-10 slam balls
-10 dumbbell or goblet squats
REST 1:00
Pick up after the rest where you left off. Record total rounds.

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