Tuesday, December 5 WOD

‪Room 2 ‬
Warmup: ‬ 1 Round:
200m Run/Row
20s Samson Stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
25 double unders/ 50 singles
Buy-In: 5 Sets: ‬
‪6/ea BB back Rack Reverse Lunge Step‬
‪20 Seated Russian Twists ‬
Skill Review: WOD Movements ‬
WOD: Run in Heats, each person pairs up with a judge! ‬
‪“Fran” For Time: ‬
‪21-15-9‬
‪Thrusters (95/65#) ‬
‪Pull ups‬

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!

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Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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