Wednesday, June 21 WOD

Room 1
Warmup: 1:00 Jump Ropes
2 Rounds:
8 DB External Rotation/ea
8 Half Kneeling Shoulder Press
8 Single Leg RDL/ea
8 Russian KBS
Buy-In: 5 Sets:
3 Front Squat @75-78% (31X1 tempo on each rep)
8/each Single Arm Bent Over Row (21X2 tempo)
WOD: For Time:
800m Run
30 Power Cleans (C: 115/75, P: 95/65, F: 85/55)
60 Sit Ups
30 Shoulder to Overhead
800m Run

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!