Wednesday, October 17 WOD

Room 1
Warmup: 10:00 CFA warmup
Buy-In: 15 min emom
1= 5-7 bench press @75%
2= 5 single leg RDL per leg
3= 20 sec arch hold
WOD:
3 min amrap row for calories
3 min amrap dbl kb front rack carry 50’=1 length (1.5/1pd)
3 min amrap shuttle run (set 4 cones, each cone is a point)
3 min amrap S2OH (95/65)
3 min amrap burpees
• score is max total reps for each movement

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!