Wednesday, July 26 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:
A. Front Squat
50%x5
60×4
70×3
80×2
90×1
Heavy Set x1
B. 3 Sets:
10 Barbell Row
WOD: For Time:
50 Wall Balls (20/14#)
40 Abmat Sit-ups
50 Walking Lunge Steps
40 Abmat Sit-ups
50 Wall Balls

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!