Thursday, October 4 WOD

Room 1
Warmup: 1:00 Double Unders or Practice
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 PVC OH Walking Lunges
10 PVC Pass Thru’s
10 Fire Hydrants/each
Buy-In:
A. Deadlift; 5-4-3-5-4-3
– Should be something like:
60%-70%-80%
65%-75%-85%
B. Strict Shoulder press x 3-2-1-3-2-1
– Use same percentage wave as above.
WOD:
7 min AMRAP
12 push press (75/55)
36 double unders (72 singles)
rest 3 mins
7 min AMRAP
4 Handstand push ups (Sc: Feet on a box)
8 Deadlifts (185/125)

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!