WOD Blog

Fri, Feb 14 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3190 days ago)
Row in and Row outStrict Shoulder Press / DU's / SDHP

Row in and Row out


(Reps, Rx2)
Warm-up
-Dots
-Butt Kickers
-Zombie Walks

Mobility
-Spiderman
-Couch Stretch
-Calf Stretch
-Shoulder Distraction

Skill Work (Intro)
-Kipping Pull-up
-Wallball (work on technique)

WOD
-250 Row Buy-in

10 minute AMRAP
5 - Burpees
10 - Medball (20#) Squats
15 - Kettlebell Swings (35# / 16kg)

-250 Row Cash-out

Planned: Fri,Feb14,2014 Thu,Feb13,2014
TodayAll Time

Derrick Wils135 Rx
Russian KB swings