Monday, November 27 WOD

Room 1
Warmup: 1 Round:
200m Run/Row
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:
‪6/ea Barbell Back Rack Reverse Lunge‬
‪8/ea Single Arm DB Row ‬
‪10/ea Single Leg Glute Bridge ‬
Skill Review: Hang Squat Cleans ‬
WOD: 10 Rounds, :60 on/:60 off:‬
‪2 Hang Squat Cleans (C: 135/95, P: 105/75, F: 95/65) ‬
‪4 Burpees Over the Bar‬
‪AMRAP Ball Slams (30/20)‬
– ‪Score is total ball slams‬

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!