Tuesday, May 9 WOD

Room 1

Warm-up: 1 round
10 banded pull-aparts
5 weighted arm circles (5 each side)
12 walking lunges
10 iron crosses
5 roll to V-sit
10 scorpions
5 groiners

Buy-in:
Deadlifts:
3 @ 50%
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 heavy single

Push press: build to a heavy single in 5 attempts
500m time trial row

WOD: 7:00 AMRAP
5 toes to bar
10 hang power snatch (75/55)
200m shuttle run

Tweens & Teens
Room 2
Warm-up: 8:00
200m run
10 OHS
10 PVC pass-throughs
20 plank shoulder taps
50″ duck walk

WOD: 20:00 to build to a 1RM power clean:
3 empty bar
3 @ 50%
3 @ 60%
2 @ 75%
2 @ 85%
1 @ 90%
GO FOR IT!!!!

Cash-out: 3 rounds for time
400 meter run
21 American kettlebell swings
15 burpees

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!