Wednesday, November 14 WOD

Room 1
Warmup:
2:00 row
1 round:
10 prisoner squats
50′ walking toe touch
10 pvc pass thrus
5 HSPU or inverted
10 roll to vsit
50′ bear crawl
Buy-in: Every 2:00 for 10:00 (5 sets)
Front Squat
50% x 5 reps
60 x 5
70 x 5
80 x 3-5
85 x 3-5
WOD: 15:00 AMRAP:
20 cal Row
20 goblet squats (1.5/1 pd)
20 kb swings
– goal is to keep the KB off the floor for all reps

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!