Wednesday, October 3 WOD

Room 2
Warmup: 1 Round:
200m Run
:30 Samson Stretch each
10 Ab Mat Situps
10 Supermans
10 Groiners
10 Chin Ups
10 Wall Facing OH Squats
1 Round: Burgener Warmup
Buy-In: EMOM for 12:00:
2x Snatch from 2 sec pause @knee
* Build up to the same or increase 5% more of the weight you did last week.
WOD: 3 rounds for time:
30 kb swings (1.5/1pd)
15 T2B
800m 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!