Wednesday, September 5 WOD

Room 2
Warmup: 2:00 Bike or Row then,
1 Round:
50′ Walking Samson Stretch
10 Kneeling PVC T-Spine Rotations/ea
10 PVC Kang Squats
10 PVC Sotts Press Or Behind the Neck Push Press
Buy-in: Take 15:00 to Build:
1.1 Snatch
-drop bar between reps, take 2-3 seconds
WOD: 23:00 AMRAP:
1k row
20 push ups
4 Lengths shuttle run (turf room)
100m OH Plate carry (45/25)

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!