Tuesday, May 23 WOD

Room 2
Warmup: 1:00 Squat Hold
1 Round:
2 Laps Jog
25′ Walking Piriformis Stretch
25′ Walking Toe Touches
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In: 10:00 to build (moderate weight):
1 Snatch Lift off+ 1 Snatch from pause at the knee (power or Squat)
Then, 3 Sets:
30s Hollow Hold
100′ Single Arm Farmers Carry (this should be heavy)
WOD: 10 Rounds For Time:
3 Power Snatches (C:135/95, P: 115/85, F: 95/65)
-you should be able to do all 3 unbroken every round.
15 Wall Balls (20/14)

Teens and Tweens
Room 1
Warmup: 6:00:
200 meter run
10 PVC pass thrus
10 pushups
10 air squats
Review: Back squats
WOD: Establish a new 1RM back squat
3 empty bar
3 @50%
3 @60%
2 @75%
2 @85%
1 @90%
GO FOR IT!!!!!
Cashout: 15:00 AMRAP:
20 walking lunge steps
15 burpees
10 ttb/knee ups/abmat situps
*If time at end of class, practice double unders or more consistent single unders.

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