Wednesday, January 10 WOD

‪Room 2 ‬
Warmup: ‬1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups 
5 Strict Pull-ups 
Buy-In: 4 Sets: ‬
‪3 Barbell Strict Press, building ‬
‪6/ea Single leg RDL ‬
WOD: For Time:‬
‪30 suitcase lunge steps (55/35# per hand)‬
‪30 pull ups ‬
‪30 med ball sit ups (20/14)‬
‪30 cal row‬
‪30 med ball sit ups‬
‪30 pull ups‬
‪30 suitcase lunge steps ‬

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!