WOD Blog

Wed, Oct 2 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3202 days ago)

10.2.19


(Check In)
Warm-up
3 ROUNDS (INCREASING EFFORT)
:40 Run, Row, Bike
10 WB Box Step-overs
10 Wall Ball Deadlifts
10 Wall Ball Thrusters

Strength
Back Squat (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Back Squats*

Keep weight light-moderate.
Workout

Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
12 Wall Balls (20/14)
10 DB Hang Power Cleans (35/20)
8 DB Box Step-overs (24/20)