Friday, January 12 WOD

Room 1
Warmup: 1 Round:
200m Run/Row
20s Samson Stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
5:00 to Warmup Back Squat To 70-75%
Buy-In: 5 Sets:
4 Back Squats@33X1 tempo, working at 70-75%
Hero WOD: “The Seven”, 7 Rounds For Time:
7 handstand push ups
7 thrusters (C: 135/95, P: 115/85, F: 96/65)
7 Knees To Elbows
7 Deadlifts (C: 245/165, P: 225/145, F: 205/125)
7 burpees
7 KB swings (2/1.5)
7 pull ups
*24:00 Time Cap
*please consider scaling the weight on some of these movements, do not Sprint out of the gate on this one- it sneaks up on you quickly!
*if class size is large, share barbells
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!