Monday, October 15 WOD

Room 2
Warmup: 1 round:
1:00 Double Unders or Practice
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 PVC OH Walking Lunges
10 PVC Pass Thru’s
10 Fire Hydrants/each
Buy In: 12:00 EMOM:
1= Barbell RDL x 6-8 reps @32X1 tempo
2= Seated Db shoulder press x 8 reps
WOD: 3 sets:
4:00 on the clock:
10 Hang Power Cleans (155/105)
500m row
amrap burpees over the erg with remaining time
rest 90 secs
• score is total burpees

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!