Monday, November 13 WOD
Room 1
Warmup: 200m Run/Row
1 Round:
20s Samson stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
25 double unders/ 50 singles
Buy-In: 5 Sets:
3 Back Squats @same weight as last week
5-7 Feet elevated ring rows- pause at the chest if you can
Skill Review: Power Clean and Jerk
WOD: 3 Rounds, 3:00:
500/400m Row
In remaining time,
AMRAP Power Cleans and Jerks (C: 135/95, P: 115/75, F: 95/65)
-2:00 Rest
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!