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!