WOD – Sat, May 17

Clamtown CF – Location – WOD

General Warm-up (No Measure)

1 round:

400-meter run

10 jumping jacks

10 alternating Spiderman stretch + reach

10 push-ups to downward dog

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

250517 (Time)

– RX –

3 rounds for time:

800-m run

20 pull-ups

60 air squats

– INTERMEDIATE –

3 rounds for time:

800-m run

15 pull-ups

45 air squats

– BEGINNER –

3 rounds for time:

400-m run

10 banded strict pull-ups

20 air squats

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

200-m cooldown walk

:45 foam roll quadricep/leg

:45 foam roll glute-med/side

– AT-HOME – (Time)

3 rounds for time:

800-m run

20 double-DB bent-over rows (35/50 lb)

60 air squats