Monday, May 8 WOD

Room 2

Warm-up: 2 rounds
Row/run 200m
10 overhead squats
10 PVC pass-throughs
10 plank/handstand shoulder taps
50′ duck walk

Buy-in:
Back squats:
3 @ 50%
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 heavy single

Strict pull-ups: 1 set for max reps
Strict weighted pull-up: build to a heavy single in 3 attempts

WOD:
21 kettlebell hang squat cleans (55/35) (using one kettlebell in the goblet position)
21 burpees
21 calorie row
rest :90
15/15/15
rest :90
9/9/9
rest :90
6/6/6
rest :90
3/3/3

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!