Thursday, December 14 WOD
Room 2&3
Warmup: 1 Round:
200m Run/Row
10 KB Goblet Squats (light weight, focus on knees out and torso upright)
10 Russian KBS
5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)
2 Turkish Getups/ea (light weight)
Buy-In: 7 Sets (15:00)
1 Back Squat, building
Skill Review: Rope Climb wraps
WOD: 3 Rounds (16:00):
1:00 Double Unders
1:00 DB Shoulder To OH (45/25)
1:00 50’ Shuttle Runs (each length is 1)
1:00 Max Rope Climbs
2:00 rest
Cashout:
1:00 AB for max Cals
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!