Wednesday, September 6 WOD

Warm-up: 2 rounds
200m run
10 sit-ups
10 air squats
10 push-ups
10 glute bridges
:20 up dog / :20 down dog

Buy-in: 5 sets
3 bottom-up front squats (building)
AMRAP HSPU (strict) (wall or box)
50′ kettlebell single-arm OH carry each arm (70/55)

WOD: 21-18-15-12-9-6-3
Calorie row
Kettlebell swing (55/35)
Box jump (24/20)

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!