Monday, November 19 WOD

Room 1
Warmup: 2:00 Row
1 Round:
10 Prisoner Squats
50’ Walking Toe Touches
10 PVC Pass Throughs
5 HSPU or Inverted
10 Roll to Vsit
50’ Bear Crawl
Buy-In: Back squat
Set 1: 50%x3 reps
Set 2: 60×3
Set 3: 70×3
Set 4: 80×3
Set 5: 85×3
Set 6: 85+ x1
WOD: 7:00 AMRAP:
1 strict pull up (3 Ring Rows)
3 kipping or butterfly pull ups (sc: 5 Jumping Pullups)
6 db walking lunge steps (55/35 each hand)
8 single arm db snatches alternating (55/35)
30 double unders/ 60 Singles
-rest 2 mins
-Repeat.
-Pick up where you left off, Score is total rounds and reps

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!