Monday, October 2 WOD

Room 1
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: 5 Sets:
Back Squat x 3 reps @75% X3X1 tempo
WOD: 5 Rounds, 2:00:
15 Wall Balls @20/14#
20m Bear Crawl
with remaining time,
AMRAP Double Unders
-rest 1:00
Cashout: 3 Sets:
8/ea DB Row
15 Banded Tricep Extensions

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!