Thursday, February 8 WOD

Room 2
Warmup: 1 Round:
2:00 Row
10 OH Banded Pull-Aparts
10 PVC Rotations/ea
10 Wall Slides (slow and controlled)
30 Mountain Climbers
5/ ea Single Leg Glute Bridges
5/ ea Bird Dogs (full extension of Arm and Leg, controlled)
Buy-In: 3 Sets:
8 Seated DB Z-press @2020 tempo
10/ea Single Arm KB High Pull
WOD: 4 Rounds:
30 sec AMRAP Knees to Elbows or Abmat situps
-rest 10 sec.-
60 sec AMRAP DB Manmakers (35/25# per hand)
-rest 20 sec.-
90 sec AMRAP AB Cals OR Row Cals OR Double Unders OR Burpees (choose one to stick with for all Rounds)
-rest 1:00 actively walking around
-Score each movement separately
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!