Tuesday, October 2 WOD

Room 1
Warmup: 2:00 Row
2 Rounds:
10 Prisoner Squats
50’ Walking Toe Touches
10 PVC Pass Throughs
5 HSPU or Inverted
10 Roll to Vsit
50’ Bear Crawl
Buy-In: Back Squat x 3 reps
Set 1:50%
Set 2: 60%
Set 3:70%
Set 4,5,6: 80%
– rest 2:00 between each
WOD: 10:00 AMRAP
7 hang power snatches (95/65#)
10 burpees over bar
250m row
Cashout: 3 sets:
3 Weighted pull ups- building in weight each set- use weighted vests, or belts.
30 Russian twists (15 per side)

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!