Tuesday, September 5 WOD

Warm-up:
2:00 bike/row
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
2 behind the neck snatch grip push jerk
1 overhead squat

WOD:
3 rounds:
5:00 AMRAP
3 burpees
6 pull-ups
12 wall balls (20/14)
Rest 2:00

Teens & Tweens
Room 1
Warm-up: 2 rounds
200 meter run
10 prisoner squats
10 PVC pass-thrus
10 push-ups/5 HSPU
10 jump squats

Review: Back squat

Buy-in: 15:00 to establish a 1RM back squat

WOD: 15:00 EMOM
Minute 1 = :30 AB calories
Minute 2 = 12 ring rows
Minute 3 = 15 kettlebell goblet squats
Score = total AB calories

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!