Monday, October 30 WOD

Room 1
Warmup: 200m Run/Row
2 Rounds:
20s Samson stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
25 double unders/ 50 singles
Buy-In:
‪A. Back Squat‬
‪Set 1: 50%x2‬
‪Set 2: 60%x2‬
‪Set 3: 70%x2‬
‪Set 4: 80%x2‬
‪Set 5: 85%x2‬
‪Set 6: 90%x2‬
‪B. 3 Sets: ‬
‪AMRAP Strict Pull-ups‬
‪-rest at least 1:00 between sets‬
WOD: 3 Sets, 5:00 AMRAP:‬
‪6 Burpee Pull ups‬
‪12 Hang Power Clean (95/65)‬
‪-Rest 3:00‬

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