Tuesday, July 25 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
Buy-In:
A. Snatch
50%x2
60×2
70×2
80×2
85×1
90×1
Heavy Set x1
(for those that cannot squat snatch, power snatch is fine)
B. 3 Sets:
10 Banded Good Mornings
10/ea Single Arm DB High Pull
WOD: 13:00 AMRAP:
3, 6, 9, 12, ascending reps:
Calorie Row
Box Jump (24/20″)
DB Hang Power Clean
-Score is total Reps

Teens and Tweens
Room 1
Warmup: 2 rounds:
100m run
5 hand release pushups
10 pvc front squats
10 pvc overhead press
10 pvc thrusters
Buy-in: x 4 sets
Front squats 75% x 4 reps
20 walking lunge steps
:30 plank hold
WOD: 12 minute AMRAP
200m run
8 db thrusters each arm
20 abmat situps

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!