Friday, September 8 WOD

Warm-up: 1 round
5 inchworms with push-up
5 groiners
10 scorpions
5 squat with T-spine stretch/ each
5 clean deadlifts
5 clean high pulls
5 muscle cleans
5 squat cleans

Buy-in: 12:00 E2MOM (6 sets)
1 clean deadlift
1 hang clean
3 front squats
Build to a tough complex

WOD: 3 sets of 5:00
Row 20/16 calories
12 ball slams (30/20)
AMRAP burpee pull-ups
* Rest 3:00 *

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!