Monday, July 31 WOD

Room 1
Warmup: 2 Rounds:
10 Fire Hydrants/ea
20s Samson Stretch/ea
5 Kneeling T-Spine Rotations/ ea
5 Jump Squats
5 Pullups or Jumping Negatives
Buy-In: 5 Sets:
5 Back Squats @ 75% of your new Max!
– first rep of every set is 52X1 tempo
8 Barbell Row
WOD: For Time:
75 Wall Balls (20/14#)
50 Toes to Bar
25 Burpee Box Jump Overs (24/20″)

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!