WOD Blog

Sat, Apr 5 2014

Happy Birthday: Daniel D
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3195 days ago)

1K row with 2 AMRAP


(Rounds)
Warm-up
Dots
Butt kickers
High knees
Spiderman

Mobility
Crossover Sym
Stretch Ham/Quad/Calf
Shoulder Distractions

Row: 1k for time
Rest 3 minutes

AMRAP (5 minutes)
15 Wall Balls 14# (Work on form)
10 Power Cleans 95#
Rest 3 minutes

AMRAP (5 minutes)
10 Pull-ups (Ring rows)
5 each arm (10 total) 25# DB Ground to overhead