Wednesday, November 22 WOD

‪Room 1 ‬
Warmup: ‬1 Round: ‬
‪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. Test: Front Squat; take 6 attempts to build to a heavy single (start at 55%, try to reach your max or exceed) ‬
‪B. 5 Sets: ‬
‪Handstand PU work; take 5 sets to work on skill/strength building, or let’s try to get the first one!‬
‪5 Single Arm Ring Row ‬
WOD: Every 5:00 for 15:00 (3 Sets):‬
‪21 Wall Balls (20/14)‬
‪15 Hang Squat Cleans (C: 105/75, P: 95/65, F: 85/55)‬
‪9 Burpee Box Jump Overs‬

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!