Friday, December 22 WOD

‪Room 2 ‬
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: Front Squat ‬
Warmup:
10 reps Empty Bar
10 reps at 50%, then load your bar to 80-83%
Set 1: 2 reps at 80-83%
Set 2: 4 reps at 75-80%
Set 3: 6 reps at 70-75%
Set 4: 8 reps at 65-70%
Set 5: 10 reps at 50-65%
WOD: For Time: ‬
‪30 Pull ups (Sc: Kip Swings or Jumping) ‬
‪50 Thrusters @45/35#‬
‪1K Row‬

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!