WOD – Wed, Jan 22

Announcements

Teens Class Sign Ups: Just click here!

Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify

Clamtown CF – Location – WOD

General Warm-up (No Measure)

3 sets:

:20 up-downs

:10 rest

:20 air squats

:10 rest

:20 PVC pass-throughs

:10 rest

:20 PVC overhead squats

:10 rest

Snatch (- RX –
On a 20:00 clock:
For load:
1 snatch

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (10 Rounds for reps)

EMOM 20:

Min. 1 | 3 burpees + max vertical jump

Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)

– Use one dumbbell.