Thursday, February 22 WOD
Room 2
Warmup: 2 Rounds:
8/ea Cossack Squats
10/ea X-band Monster Walks
10s hold/ea Runners Lunge
10s hold/ea Hawaiian Squat
Then,
2 Rounds:
5 Jump Lunges
5 Tuck Jumps
5 Vertical Jumps
4x 50’ Shuttle run
-take 8:00 to warmup to 90% back squat
Buy-In: 3 Sets:
1.1.1 Back Squats @ 90% (Rest 2-3s at the top)
10/ea Bird Dogs (slow and controlled, squeeze at the top)
WOD: 12:00 AMRAP:
1 Rope Climb
15 KB Swings (1.5/1pd)
30 Double Unders/ 60 Singles
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!