Tuesday, September 12 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: 10:00 EMOM:
1 BTN Snatch Grip Push Jerk+ 2 OHS
WOD: 12:00 AMRAP:
5/ea Single Arm KB Snatches (1pd/25)
10 Goblet Lunge Steps
10 Box Jump Overs (24/20″)
30 Double Unders/ 60 Singles

Teens and Tweens
Room 1
Warmup: 2 rounds
200 meter run
10 pvc pass thrus
10 pushups
10 jump squats
10 scorpions
Review: push press vs push jerk
Buy-In: 18:00 on the clock
Find a new 1RM push press and a heavy push jerk
Make sure you record these numbers!!!
WOD: 15:00 AMRAP
200 meter run
15 heavy ball slams
8 clean and jerks (95/65)

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!