Tuesday, August 29 WOD

Room 1
Warmup:
2:00 Bike or Row
2 Rounds:
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
Buy-In: 10:00 EMOM
1 Behind the Neck Snatch Grip Push Jerk+2 Overhead Squat
– building
WOD: 20:00 AMRAP:
800m Run
25 Wall Balls (20/14)
25 Pull-ups (scale to jumping pull ups for those that aren’t proficient in kipping or butterfly)

Teens and Tweens
Room 2
Warmup: x 2 rounds
‪1:00‬ jump rope
5 inchworms
50″ broad jumps
50″ bear crawl
Skill Review: clean and wod movements
Buy-In: EMOM x 8 minutes
2 cleans @75%
WOD: AMRAP x 16:00
9 thrusters (85/55)
12 kettlebell swings
15 pushups
21 double unders

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!