Monday, June 12

Room 2
Warmup: 2 Rounds:
150m Row
4 x 10s OH Squat Hold
4 x 50′ Shuttle Run
25′ Walking RDL
25′ Piked Bear Crawl
5 Jump Squats
20s Hawaiian Squat Hold
Buy-In: Back Squat
3 Warmup Sets: 50%x3, 60×3, 70×3
5 Work Sets: 80×3
Weighted Strict Pull up; build to a tough triple
WOD: 13:00 AMRAP:
300m Row
12 Shoulder to OH (C: 95/65, P: 85/55, F: 75/45)
12 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!