Monday, October 16 WOD

Room 2
Warmup: 2:00 bike or row then,
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
Buy-In:
A. Back Squat
Set 1: 50%x2
Set 2: 60%x2
Sets 3&4: 70%x2
Sets 5,6,7: 80%x2
B. 3 Sets:
10-12 High Banded Row
10-12 DB Bench Press
WOD: 3 Rounds For Time:
500m Row
20 Abmat Situps
8 Single Arm DB Power Snatches/each (C: 55/35, P: 45/25, F: 35/20)
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!