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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