Friday, November 2 WOD

Room 2
Warmup: 1 Round:
200m Run
:30 Samson Stretch each
10 GHD Situps/Ab Mat Situps
10 GHD Back Extensions/ Supermans
10 Ring Dips
10 Chin Ups
10 Wall Facing OH Squats
25 Double Unders/50 Singles
Buy-In: 5 Sets:
2 Squat Cleans from a 2 sec pause at the knee
-rest 90 secs between efforts, no more no less!
WOD: 5 rounds for time:
15 hang power snatch (75/55)
12 Front rack lunge steps (6 per side)
9 Handstand push ups or Hand Release

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!