Friday, November 9 WOD

Room 2
Warmup: 1 round:
200m run
30s Samson Stretch each side
10 GHd sit-ups/ Ab mat sit-ups
10 GHD back extensions/ Supermans
10 Ring Dips
10 Chin ups
10 wall Facing OHS
25 Double Unders/ 50 Singles
-Take 10:00 to warmup to your 83% deadlift
Buy-In: 12:00 EMOM (6 sets)
Min 1= 3 Deadlifts @83%
Min 2= 1 Strict press+ 2 Push press – building
WOD: 8 Sets (16:00):
20s max kb swings (1.5/1pd)
20s max burpees
40s max 50m shuttle run (25 out and back, each length=1 rep)
40s rest
-Score is total reps for each movement.

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!