Monday, October 29 WOD

Room 1
Warmup: 2:00 Row
2 Rounds:
10 Prisoner Squats
50’ Walking Toe Touches
10 PVC Pass Throughs
5 HSPU or Inverted
10 Roll to Vsit
50’ Bear Crawl
Buy-In: Front Squat
Set 1- 50% x3
Set 2- 60%x3
Set 3- 70%x3
Set 4-6- 80%x3x3
-percentages based off of last weeks heavy single
WOD: 4 Rounds for Times:
400m row
10 burpees over the erg
-Rest 1:00
-Record Fastest and Slowest Rounds
Optional Cashout: 4 Sets:
AMRAP of strict pull-ups- once you cannot complete a full rep, your set is finished.
20s of V Ups

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!