Monday, August 14 WOD

Room 1
Warmup: ‪2:00 row then,‬
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
Buy-In: 5 Sets:
4 Back Squats @80%
– first rep of each set is 3 sec tempo down, following 3 reps have no tempo
6 Wide Grip Barbell Row
WOD: 3 Rounds, 5:00:
800m Run (2x old 400m around the building)
In remaining time:
AMRAP Wall Balls @20/14# ball
– rest 60s
– score is total Wall ball reps

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!