Monday, February 19 WOD
Room 2
Warmup: 2 Rounds:
5 Alternating Down/Upward dog
5/ ea Downward Dog foot reach (keep heels pushing down)
3x 10s Russian Baby Maker holds (Push knees out with elbows)
5 Groiners
10 PVC or Empty Bar Front Rack Lunges (elbows push up)
Then,
1:00 Wrist Warmup
Buy-In: 5 Sets:
3 Front Squats@85%
WOD:
3:00 AMRAP Pull ups
-rest 20 sec.-
3:00 AMRAP Thrusters (95/65)
-rest 20 sec.-
500m Row For Time (max effort!)
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!