Tuesday, July 18 WOD

Room 2
Warmup: 2 Rounds:
150m Row
10 2s-Pause KB or DB Goblet Squats
10 PVC T-spine Rotations/each
5 Barbell Snatch Deadlifts
5 Barbell Snatch High Pulls
5 Barbell OH Squats or Snatch Balance
A. 10:00 EMOM
1 Snatch lift off+ 1 Full Snatch
B. 3 Sets:
10/ea Weighted Single Leg Glute Bridge
50’/ea Single Arm DB OH Carry
WOD: 15:00 AMRAP:
200m Run
10 Pull ups
10 Burpees
Repeat after me: I will pull myself under the bar.

Teens and Tweens
Room 1
Warmup: CFA x 1 Round followed by red light/green light wallballs
Buy-In: 4 sets
Back squats x 4 @75%
Hand release pushups x 10
Russian twists x 20 (L+R=1)
WOD: 12 min AMRAP
20 wallballs
15 American kettlebell swings
10 box jumps

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!