Wednesday, July 19 WOD

Room 1
Warmup: 2 Rounds:
3 x 10s OH Squat Hold
4 x 50′ Shuttle Run
25′ Walking RDL
25′ Piked Bear Crawl
5 Pushups with Pause at bottom and top
20s Hawaiian Squat Hold
Buy-In: 4 Sets:
4 Front Squats @80%
5/ea DB Bent Over Row @31X3 tempo
WOD: For Time:
GHD sit ups or Ab Mat Sit-ups
Cal Row
Push ups
Plate OH walking lunge steps @45/25# plate

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!