Tuesday, October 24 WOD

‪Room 2‬
Warmup: ‬2:00 Bike or Row then,
2 Rounds:
50′ Walking Samson Stretch
10 Kneeling PVC T-Spine Rotations/ea
10 PVC Kang Squats
10 PVC Sotts Press Or Behind the Neck Push Press
Buy-in: ‬
‪A. 8:00 EMOM:‬
‪3 BTN Snatch Grip Push Press, building‬
‪B. 5 Sets: ‬
‪75’ Empty Sled Sprint @ max effort. ‬
‪-rest 1:00‬
WOD: “Karabel”‬
‪10 Rounds For Time:‬
‪3 Power Snatches (C: 135/95, P: 115/85, F: 105/75) ‬
‪15 Wall Balls (20/14#)‬

Teens and Tweens
Room 1
Warmup:
:60 double under practice
2 rounds
10 pushups
10 jump squats
10 PVC pass thrus
Buy-in:
A.Hang power cleans
New athletes-10 minutes skill work
Not so new athletes- 10 minutes- 5 sets 3 TNG reps building to a tough triple.
B.3 sets of the following
DB see saw press x 6/arm 
Ring row x 8 reps with a 3 sec hold at chest
Superman hold x :15-:20
WOD: For Time
5 rounds
10 K2E
30′ dumbbell bear crawl 25/15
200m run at an uncomfortable pace
:60 rest

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