Tuesday, January 23 WOD

Warmup: ‬1:00 Double Unders Or practice OR do Penguin Jumps (see coach Mark or Allie for the proper demo 🙂 )
5/ea Front Squat Stretch w Partner (Empty bar or pvc)
Then, 2 Rounds with Empty Bar (do not put bar down!):
5 Clean Grip RDL
5 Clean High Pulls
3 Hang Power Cleans, hold on 3rd rep
3 Front Squats
Buy-In: 3 Sets: ‬
‪3 Slow Power Clean w/ pause in the catch ‬
‪3 Seated High Box Jumps‬
WOD: 3 Rounds For Time: ‬
‪10 TnG Deadlifts
‪10 burpees‬
‪100m sprint‬
‪rest 2:00‬
‪3 Rounds For Time:‬
‪10 push press ‬
‪200m sprint‬
‪rest 2:00 ‬

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!