Wednesday, October 18 WOD

‪Room 1 ‬
Warmup: ‬ 2 Rounds:
10 Sit-ups
10 Air Squats
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
Buy-In:‬
‪A.1 Front Squat‬
‪Set 1: 50%x2‬
‪Set 2: 60%x2‬
‪Set 3&4: 70×2‬
‪Set 5,6,7: 80×2 ‬
‪B. 5 Sets: ‬
‪3/each Seated Single Leg Plate Jump ‬
‪6/each Wall HS Shoulder Shifts ‬
WOD: For time:‬
‪60 double unders/120 Singles ‬
‪20 DB Thrusters (35/20)‬
‪50 double unders/100 Singles‬
‪25 DB Thrusters‬
‪40 double unders/80‬
‪30 DB Thrusters‬
Wall Shoulder Shifts

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!