Monday, September 11 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: Back Squat
Set 1: 10 reps @65%
Set 2: 8 reps @70%
Set 3: 6 reps @75%
Set 4: 4 reps @80%
– warmup Deadlift to 75%
WOD: Every 5:00 For 20:00 (4 Rounds):
5 Deadlifts @75%
800m Run (regular run route)
*each round should be about 4 mins of work. If it takes you longer, reduce your run to 600m or 400m*
Cashout: 3 Sets:
10/each Trap 3 Raises
10/each Hammer Curls

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!