WOD Blog

Mon, Oct 21 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

10.21.19


(Check In)
Monday October 21, 2019

Warm-up
3 ROUNDS
10 Ring Rows
10 KB Swings
10 KB FR Lunge
10 Suitcase Deadlift
50’ Bear Crawl

Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 - 15 DBL KB Deadlift (53/35)
MIN 2 - :40 DBL KB FR Hold
MIN 3 - 15 KB Upright Row

Workout
Metcon (Time)
FOR TIME
150 KBS (53/35)*

*Every time you break, complete a 8 Cals on Bike.

-15:00 Time Cap-