Tuesday, August 22 WOD

Room 2
Warmup: 1 Round:
2:00 Bike or Row
50′ Walking Samson Stretch
10 Kneeling PVC T-Spine Rotations/ea
10 PVC Kang Squats
10 PVC Sotts Press Or Behind the Neck Push Press
1 Round:
5 Empty Barbell Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatch
5 Snatch Drops
Buy-In:
A. 5:00 EMOM
1 Power Snatch+ 1 OHS
-building
B. 8:00 EMOM
1 Snatch
– @80%
WOD: 3 Rounds For Time:
400m Run
20 DB Snatches (10 per arm, 55/30#)
20 Box Jump Overs (24/20#)

Teens and Tweens
Room 1
Warmup: 1 rounds
200 meter run
10 ball slams
10 ball touches in plank position
40 toe taps
Review: Buy-In and WOD
Buy-In: 4 sets using 75% 1RM power clean (15 minutes on clock)
Power clean x 3
Front squat x 3
Dips x 8 (matador)/ 10 (bench)
Rest at least :60 between sets
WOD: For Time (18 Minute time cap)
50 situps
40 double unders (80 singles or toe taps)
30 lunges
20 burpees
10 power cleans (65%)
20 burpees
30 lunges
40 double unders (80 singles or toe taps)
50 situps

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