Tuesday, December 5 WOD
Room 2
Warmup: 1 Round:
200m Run/Row
20s Samson Stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
25 double unders/ 50 singles
Buy-In: 5 Sets:
6/ea BB back Rack Reverse Lunge Step
20 Seated Russian Twists
Skill Review: WOD Movements
WOD: Run in Heats, each person pairs up with a judge!
“Fran” For Time:
21-15-9
Thrusters (95/65#)
Pull ups
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!