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!