Wednesday, August 16 WOD

Room 1
Warmup: 2 Rounds:
200m Run
10 Sit-ups
10 Air Squats
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In: 5 Sets:
4 Front Squat @80% 
12 Prone Straight Arm DB Lat Raises
WOD:
21-15-9
Cal Row
Burpees Over the Erg
ball Slams (30/20)

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!