Wednesday, September 19 WOD

Room 1
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
-Warmup Back Squat to 75%
Buy-In: 3 Sets:
Back Squat cluster; 1.1.1 @75%
-rest 15 secs with the bar on your back between reps, rest 2 mins between sets
WOD: 2:00 x 4 Rounds:
10 Power Cleans (C: 105/75, P: 95/65, F: 85/55)
AMRAP 50′ shuttle run
-rest 2:00
-score is total Shuttle Run Lengths
Cashout: 3 Sets:
6/ea DB Seal Row
8 BB Curls

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!