Friday, April 13 WOD

‪Room 1‬
Warmup: ‬3 Sets:
10 Tspine Extensions on Foam Roller
10 light barbell Lying straight Arm pullovers
10 light barbell Lying Presses
2 Sets:
10/ea Plank Shoulder Circles
5/ea Alternating Side Planks
10 reverse Plank lifts or table top
Buy-In: 3 Sets: ‬
‪5 Strict Press w 4s lower/each rep ‬
‪10 BB Hip Thrusters ‬
WOD: ‬
‪200m Shuttle Run (50m Shuttles)‬
‪21 Pull ups‬
‪12 Hang Squat Cleans (C: 115/75, P: 95/65, F: 85/55) ‬
‪300m Shuttle Run ‬
‪21 Pull ups‬
‪12 Hang Squat Cleans ‬
‪400m Shuttle Run‬
‪21 Pull ups‬
‪12 Hang Squat Cleans ‬

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!