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!