Wednesday, October 31 WOD

Room 1
Warmup: 2 Rounds:
200m Run
:30 Samson Stretch each
10 Ab Mat Situps
10 Supermans
10 Groiners
10 Chin Ups
10 Wall Facing OH Squats
Buy-In: 8:00 EMOM
3x Behind- the- Neck Snatch grip Push Press+ 2x OHS
Cashout: 10:00 AMRAP:
40 double unders/80 Singles
20 ab mat situps
30 russian kb swings (1.5/1pd)
15 push ups
rest 4 mins
10:00 AMRAP:
30 box jumps @24/20″
15 ab mat sit ups
20 walking lunge steps (10/leg)
10 push ups

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!