Wednesday, October 4 WOD

Room 1
Warmup: 2 Rounds:
10 Sit-ups
10 Air Squats
10 Pushups
10 Glute Bridges
20s UpDog/ 20s DownDog
-Warmup Front Squat to 83%
Buy-In: 5 Sets:
1 Front Squat @83%, 13X1 tempo
2 Seated High Jumps
4-5 Box HSPU w/ 3 sec lower to tripod position
-scale up to strict HSPU where necessary
WOD:
A. 3:00 AMRAP:
Box Jumps
B. 7:00 AMRAP:
8 Single Arm Hang DB Snatch (55/35#)
10 Knees to Elbows
C. 3:00 AMRAP
Box Jumps

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!