WOD Blog

Fri, Jun 17 2016

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3207 days ago)

6.17.16


(Reps, Rx2, Rx3)
1. Warm-up
AMRAP 4 Minutes:
10 Calories on Rower
10 Box Jumps

2. Strength
Back Squat 4×5 @70%

3. Met-Con (record)
AMRAP 12 Minutes:
12 Front Squats Rx-155/110 Rx2-115/75lbs Rx3-?
9 Lateral Bar Burpees
6 KB Pull Overs 53/35

4. Gymnastics Test
AMRAP 10 Minutes:
100ft Single Arm Waiter’s Carry 53/35lbs
Kettlebell, 50ft out and 50ft back
10 Strict Push Ups