Friday, October 6 WOD

Room 2
Warmup: 1 Round: 
5 Inchworms with push-up 
5 Groiners
10 Scorpions
5 Squat with T-Spine Stretch/ each 
1 Round:
5 Clean Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Squat Cleans
Buy-In: Every 2:00 for 12:00 (6 Sets)
1 Clean+ 1 Front Squat, building
WOD: 4 Rounds For Time:
400m Run
20 Med Ball Cleans @20/14#
20 Single Arm DB Push Press (10/side, 25/15#)

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!