Wednesday, November 1 WOD

Room 1 ‬
Warmup: 2 Rounds: ‬
‪200m Run/Row ‬
‪10 KB Goblet Squats (light weight, focus on knees out and torso upright)‬
‪10 Russian KBS ‬
‪5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)‬
‪2 Turkish Getups/ea (light weight) ‬
Buy-In: ‬
‪A. Front Squats‬
‪Set 1: 50%x3‬
‪Set 2: 60%x3‬
‪Set 3: 70%x3‬
‪Sets 4/5/6: 80%x3‬
‪-all with a 3 sec tempo down‬
‪B. 8:00 EMOM: ‬
‪1 Strict HSPU Negative ‬
‪-7 sec tempo down ‬
WOD: For time: ‬
‪75 Double Unders/ 150 Singles ‬
‪30 DB Thrusters (35/20#) ‬
‪800m Run‬
‪75 Double Unders‬
‪30 DB Thrusters‬
‪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!