Tuesday, September 4 WOD

9/4- Room 1
Warmup: 2:00 bike or row then,‬‬
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
Buy-in: Back Squat build to a heavy single
-rest 60-90 secs between efforts
WOD: 5 rounds for time:
400m run
12 pull ups
-rest 60s
Cashout: 4 sets of:
6 Bent Over Barbell Row
Hollow hold x 20-30 secs

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!