Monday, December 18 WOD

Room 1
Warmup: 1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups 
5 Strict Pull-ups 
Buy-In: 5 Sets:
4 Push press, 4 sec decent
Skill Review: 5:00 to practice Kipping
WOD: Every 5:00 for 20:00 (4 Rounds):
15 Pull ups (Sc: Kip Swings or Jumping)
30 Air Squats
500m Row

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!