Monday, October 22 WOD

Room 1
Warmup: 1 Round: 
5 Inchworms with push-up 
5 Groiners
10 Scorpions
5 Squat with T-Spine Stretch/ each 
1 Round: 
5 Clean Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Squat Cleans
Buy-In: 10:00 to build:
1.1 Squat Clean
– don’t pause longer than 2s between each lift
WOD: 3 rounds for time:
10 alternating db power snatches (55/35)
25 box jump overs @24/20″
50 double unders/150 Singles
Optional Cashout: 3 Sets
Single leg RDL x 5/side
X Band walks x 15 in each direction

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!