Wednesday, May 17 WOD

Room 1

Warm-up: 2 rounds:
250m row
10 front/back leg swings (10 each side)
25 wall ball tosses (close to wall, no squat)
10 scapula rotations
10 kip swings
:20 pec stretch (each side)
30 double unders/60 singles

Buy-in: 5 sets:
3 front squats @70% with a 3 second hold in bottom
8 half-kneeling dumbbell presses (8 each arm)

WOD: 50-40-30-20-10:
Kettlebell swings (55/35)
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!