Monday, September 25 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
-Warmup Back Squat to 85%
A. 4 Sets:
1.1.1 Back Squat @85%
-rest 15 secs betwn reps, rest 2 mins btwn sets
B. 3 Sets:
5/ea DB Seal Row
8/ea DB Tricep Extensions
WOD: Every 3:00, 5 Rounds:
5 Push Press (getting heavier each round)
60s Row (getting faster every 20 secs)

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!