Wednesday, November 29 WOD

‪Room 1 ‬
Warmup: ‬1 Round: ‬
‪200m Run/Row ‬
‪10 KB Goblet Squats (light weight, focus on knees out and torso upright)‬
‪10 Russian KBS ‬
‪5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)‬
‪2 Turkish Getups/ea (light weight) ‬
Buy-In: ‬
‪A. 5 Sets: ‬
‪5/ea Barbell Front Rack Box Step Up (building, no higher than 20” Box) ‬
‪B. 8:00 EMOM (as a group) ‬
‪Min 1= HSPU Work (Options: Deficit, Strict, Kipping, HS Hold, Kickups, Box, Floor)‬
‪Min 2= 30s AMRAP Double Under work‬
Skill Review: Kipping Pull-ups ‬
WOD: Every 5:00 For 20:00 (4 Rounds): ‬
‪5 Hang Power Snatches (C:115/85, P: 105/75, F: 95/65) ‬
‪10 Pull ups (Sc: Jumping)‬
‪15 Burpees‬
‪20 Wall Balls (20/14) ‬
‪30 Double Unders/ 60 Singles ‬
– ‪record fastest and slowest Rounds‬

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!