Monday, July 16 WOD

Room 1
Warmup: 1 Round:
250m Row
50’ Bear Crawl
10 Front/back Leg Swings each
10 PVC Pass-Thru
5 Scapula Rotations+ 5 Kip Swings
20s Pec Stretch/ea
Buy-In: 5 Sets:
5 Strict press w/ 3 sec lower to shoulders. slightly lower than last weeks tough triple
WOD: 5 Rounds For Time:
400m run
12 pull ups
-rest 60s

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!