Monday, November 5 WOD

Room 1
Warmup: 8:00 AMRAP:
200m Row
10 banded pull aparts
10 PVC thrusters
10 OH walking lunges
10 bird dogs/each
10 Ring rows
Buy-in: 5 sets of:
2 Behind the neck Snatch Grip Push Press+ 3 OHS
– Do not exceed 70% of your OHS max
WOD:
A.12:00 AMRAP:
10 renegade rows (35/25 Db per hand)
20 air squats
10 T2B
-rest 4:00
B.12:00 AMRAP:
10 db shoulder to OH (55/35 Db per hand)
20 box jump overs (24/20″)
10 K2E

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!