Wednesday, May 10 WOD

Room 1

Warm-up:
1:00 squat hold
2 rounds:
2 laps jog
25′ walking piriformis stretch
25′ walking toe touches
10 push-ups
10 glute bridges
:20 upward dog / :20 downward dog

Buy-in:
Front squats:
3 @ 50%
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 heavy single

3 sets:
2 Turkish get-ups (2 each side)
6 single-leg Romanian deadlifts (6 each side)

WOD:
0:00 – 12:00: 1 mile run time trial
12:00 – 20:00: AMRAP
10 pull-ups
10 alternating single arm DB snatches (55/35)
10 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!