Monday, July 24 WOD

Room 1
Warmup: 2 Rounds:
10 Fire Hydrants/ea
20s Samson Stretch/ea
5 Kneeling T-Spine Rotations/ ea
5 Jump Squats
5 Pullups or Jumping Negatives
Buy-In:
A. Back Squat
50%x5
60×4
70×3
80×2
90×1
Heavy Set x1
Then,
B. 5 Sets:
Weighted Strict Pull up to find a Max Single
WOD: 3 Rounds For Time:
800m Run
20 Goblet Squats (35/25)

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!