Wednesday, July 12 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
3 Front Squat @80%
10/ea DB Bent Over Row
WOD: 5 Rounds For Time:
20 KB Swings (1.5/1pd)
20 Goblet Squats
20 Box Jumps (24/20)

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!