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.
250412 (Time)
With a partner:
For time:
– RX –
20 rounds each (you go/I go):
3 pull-ups
6 push-ups
9 air squats
– INTERMEDIATE –
20 rounds each (you go/I go):
2 pull-ups
4 push-ups
6 air squats
– BEGINNER –
15 rounds each (you go/I go):
2 ring rows
4 push-ups from the knees
6 air squats
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Stretching (Checkmark)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
20 rounds for time:
3 up-downs to a target (6/6 in)
6 push-ups
9 air squats
