Friday, September 21 WOD

Room 1
Warmup: 2 Rounds:
10 Sit-ups
10 Air Squats
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In: 5 Sets:
3 Front Squats, build
-finish slightly heavier than last week
3 Max Broad Jumps
1 Negative HSPU
-10 sec tempo down (lower head to the floor at a 10 sec tempo then come off the wall.)
WOD: For Time:
50 Cal row
60 Abmat Sit ups
70 KB Swings (1.5/1pd)
80 Wall Balls (20/14)

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!