Thursday, September 27 WOD

Room 1
Warmup:
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
-Warmup Back Squat to 75%
Buy-In: 4 Sets:
1.1.1 Back Squat @75%
-rest 15 secs with the bar on your back between reps, rest 2 mins between sets
WOD: Every 3:00 for 15:00 (5 Rounds):
5 Push Press
60s Row (getting faster every 20 secs)
– For the push press, start light and add weight each set
Cashout: 3 Sets:
5/ea DB Seal Row
8/ea DB Tricep Extensions

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!