Monday, September 4 WOD

Warm-up:
2:00 row
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass-throughs
5 HSPU or inverted
10 roll to V-sit
*8:00 to warm up back squat to 75%

Buy-in:
8:00 EMOM:
3 back squats @ 75%

3 sets:
8 prone dumbbell rows
8 barbell curls

WOD:
16:00 E4MOM (4 rounds):
10 S2OH (135/95)
400m run

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!