WOD – Fri, May 9

Clamtown CF – Location – WOD

General Warm-up (No Measure)

1 set:

:20 jumping jacks

5 inchworms

10 Samson stretch lunges

10 ring rows

1 set:

:20 jumping jacks

5 inchworms

10 alternating Cossack squats

10 challenging ring rows

– Walk the feet forward to increase the difficulty of the row.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– INTERMEDIATE –

As many rounds as possible in 20 minutes of:

3 pull-ups

6 push-ups

15 air squats

– BEGINNER –

Every 2:00 x 10 rounds:

3 strict banded pull-ups

6 hand-elevated push-ups

9 air squats

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

5 DB bent-over rows (35/50 lb)

10 push-ups

15 air squats

– Use two dumbbells.