Thursday, November 8 WOD

– Room 2
Warmup: 2:00 row
1 round:
10 Squat Jumps
10 Pushups
10 Wall Facing OH Squats
10 PVC Pass Thru’s
10 OH Walking Lunges
1 Round Burgener Warmup
Buy-In: 5 Sets:
Power Clean w/3 sec lift off to the knee
50×2 reps
60×2
70×2
80×2
– Between each set, 50m Double Kb OH carry (1.5/1pd per hand)
-50m= 4 lengths
WOD: 7 Rounds:
10 Front Squats (115/85)
:60 sec row for max distance (meters)
-rest 1:00
-score is total meters rowed

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!

CrossFit Journal

CrossFit Kids