Tuesday, June 20 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. 8:00 EMOM
1 Power Snatch from Pause @ Knee +1 OHS (building)
B. 3 Sets:
8/ each Single leg RDL
10/ each Single Arm KB High Pull
WOD: 20:00 AMRAP:
750m Row
100m Farmers Carry (70/55# DB per hand, or 2/1.5pd)
5 Handstand Push Ups
75 Double Unders/ 150 Singles

Teens and Tweens
Room 1
Warmup: 6:00
200 m Run
10 Overhead squats with PVC
10 PVC pass thrus
5 roll to v-sit
50’duck walk
Skill: Burgener warmup with PVC and empty barbell.
-Spend 10-12 minutes finding a 1RM snatch. Power snatch into overhead squat for beginners.
WOD: 4 rounds (20:00 time cap)
Run 400 meters
20 wallballs
10 pushups

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!