Thursday, October 18 WOD

Room 1
Warmup: 2:00 row then,
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
50′ bear crawl
Buy-In: Every 2 mins for 10:00
Back Squat
50% x 5 reps
60% x 5
70% x 5
80% x 3-5
85% x 3-5
WOD: For time
800m run
40 wall balls (20/14)
40 K2E
40 double unders/120 singles
800m run
Optional Cashout: 4 Sets
3-5 Strict Pull ups w/ 2 sec chin over bar hold (scale up to weighted if possible)
20 seated russian twist

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!