Friday, October 12 WOD

Room 1
Warmup:
1:00 Double Unders or Practice
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 OH Walking Lunges
10 PVC Pass Thrus
10 Ring Rows
Buy-In: 15:00 EMOM
1= 4 bench press @75%
2= 5 single leg glute bridge per leg
3= 2 seated High box jumps @max height
WOD: Teams of 2 for Max Reps:
4 min amrap – Db S2OH- 55/35# per hand
4 min amrap – T2B
4 min amrap – Wall balls (20/14)
4 min amrap – Farmers carry (2pd/1.5 per hand)- 50’= 1 rep
-alternating any way you choose
-Score is total reps for each movement

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!