Wednesday May 3, WOD

Room 1
Warmup: 1:00 Squat Hold
2 Rounds:
2 Laps Jog
25′ Walking Piriformis Stretch
25′ Walking Toe Touches
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In: 5 Sets (20:00)
4 Front Squat @80%
8 Prone Rear Delt Flies
8/ea Single Leg RDL
WOD: 2 Rounds:
30s Max Burpee Pull-ups
– rest 90s
30s Max Double Unders
– rest 90s
30s Max Bike Sprint for Calories (sub rower Calories)
– rest 90s
30s Max KB Swings (1.5/1pd)
-Rest 3:00 between Rounds
-Score Max reps on each movement

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!