Friday, November 16 WOD

Room 2
Warmup: 2:00 row
1 round:
10 prisoner squats
50′ walking toe touches
10 PVC pass thrus
5 HSPU/inverted
10 Roll to vsit
50′ Bear crawl 
Buy-In: 10:00 EMOM
Clean and Jerk (2+1)
-building to a tough effort in the complex
WOD: 5 rounds for time:
7 Thrusters (95/65)
7 CTB pull ups
50 double unders/ 100 Singles
Cashout: 3 Sets: 
RDL x 8-10 reps 
Russian twists x 30

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!