Tuesday, December 12 WOD

‪Room 1 ‬
Warmup: ‬1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups 
5 Strict Pull-ups 
Buy-In: 5 Sets:‬
‪5 Push Press‬
WOD: 5 Rounds For Time:‬
‪20 Cal AB‬
‪10/each side DB Hang Power Snatch (C:55/35, P:45/25, F:35/20) ‬
‪*5PM Class Option (if class size is large- teens class IS using rowers): ‬
‪Teams of 2, For Time: ‬
‪5 Rounds each, You go, I go Style:‬
‪Partner 1 Bikes 20 Cals, P2 Bike ‬
‪Partner 1 10/each side DB Hang Power Snatch, P2 HPS‬

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!