Friday, December 8 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: 5 Sets: ‬
‪3 Back Squats‬
– ‪use a moderate % ~ 75-80%- if you didn’t workout yesterday, err on the heavier side. ‬
WOD: 5 Rounds For Time: ‬
‪10 Power Cleans (C:155/105, P: 135/95, F: 115/85) ‬
‪10 Wall Balls (20/14#)‬

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!