Wednesday, November 8 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. 5 Sets: ‬
‪3 Front Squat @80% ‬
‪B. 3 Sets: ‬
‪20-30s Wall HS hold (Sc. Option 1: Feet on Box hold in pike position, Option 2: OH Barbell Hold) ‬
‪10 Banded Face Pulls‬
WOD: For Time: ‬
‪10 Clean and jerks (C: 135/95, P: 115/85, F: 95/65) ‬
‪500m Row‬
‪10 Clean and Jerks‬
‪750m Row‬
‪10 Clean and Jerks‬
‪1000m Row‬

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!