WOD Blog

Mon, Nov 14 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (2559 days ago)

11.14.2022


(Check In)
Warm-up
6 min Amrap
:20 sec Ski
2 Burpees
4 Front Lunge
2 Hand Release Push Up
4 Squats
6 Russian Kbell swings

Metcon
18 min Amrap
200m Ski
3 Burpees/Up Down
5 Lunge (rt+lt =1 rep)
7 Hand Release Push Ups
9 Goblet squat with Kettlebell
11 Russian Kettlebell Swings

Accessory
Cool Down
Walk 2-3 mins

Mobility
1 min calf stretch on wall
1 min twisted cross
1 min forward fold