Wednesday, December 20 WOD

‪Room 1 ‬
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
‪*8:00 to Warmup to 80-83% Back Squat‬
Buy-In: 3 Sets: ‬
‪3 x Back Squats @80-83% of last weeks single (not your previous PR)‬
Skill Review: Hang Power Snatches ‬
WOD: For Time:‬
‪25 Hang Power Snatch (95/65)‬
‪50 Push Press ‬
‪75 Wall Balls @20/14‬
‪50 Ball Slams @30/20‬
‪25 Hang Power Snatches‬

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!