Monday, October 23 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: 3 Sets:
‪5/each BB Back Rack Box Step up, building each set‬
‪6-8/each DB Bent Over Row @3131 tempo‬
‪AMRAP Ball Push ups‬
WOD: 10 Rounds, 1:00 on/ 1:00 off:‬
‪3 Burpee Pull ups‬
‪100m Run‬
‪AMRAP Double Unders‬

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!