Monday, October 9 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:
A. 5 Sets: 3 Back Squats AFAP @78%
B. 3 Sets:
3 Weighted Strict Pull-ups, building
AMRAP Ball Push-ups
WOD: 3 Rounds For Time:
10 Power Clean and Jerks (C: 135/95, P: 115/85, F: 95/65)
10 Box Jump Overs (24/20”)

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!