Friday, October 5 WOD

Room 2
Warmup: 2:00 Row
1 Round:
10 Prisoner Squats
50’ Walking Toe Touches
10 PVC Pass Throughs
5 HSPU or Inverted
10 Roll to Vsit
50’ Bear Crawl
1 Round:
5 Clean Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Squat Cleans
Buy-In: 12:00 EMOM:
Clean and Jerk x 2 reps
WOD: 5 rounds for time:
10 power cleans (135/95)
15 box jump overs (24/20″)
Cashout: (If Time) 3 Sets
30s R side plank hold
30s Plank hold
30s L side Plank hold
rest 60s

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!