Tuesday, September 26 WOD

Room 1
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 Press+ 1 Push Press+ 2 OHS
WOD: 13:00 AMRAP:
8 DB Thrusters (35/25# per hand)
30 Double Unders/ 60 Singles

Teens and Tweens
Room 2
Warmup: 2 rounds:
50′ high knees
50′ butt kicks
5 walkouts with pushup
10 jump squats
Buy-In: Take 15 minutes to establish a heavy deadlift
WOD: 5 rounds for time:
15 med ball cleans
5 burpees over the bar
15 wallballs
200m run

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!