Tuesday, May 2 WOD

Room 1
Warmup: 1 Round:
10 Banded Pull-Aparts
5 Weighted Arm Circles/ea
12 Walking Lunges
10 Iron Crosses
5 Roll to Vsit
10 Scorpions
5 Groiners
Buy-In: 5 Sets:
5 Deadlift @75%
5 Push Press, building- 4s lower down on each rep
WOD: 3 Rounds For Time:
800m Run
20 Push-ups
20 Box Jump Overs @24/20″

Teens and Tweens
Room 2
Warmup: 8:00 CFA Warmup
Take 6:00 to warmup to 90% 1RM power clean (last week before we retest!!)
WOD: EMOM x 8:00
2 deadlifts + 1 power clean
Cashout: 5 rounds (20:00 time cap):
10 push press (95/65, 85/55, 75/45 or empty bars)
200 meter run
20 air squats
20 double unders/40 singles
Rest:30

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