WOD Blog

Thu, Oct 31 2019

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

10.31.19


(Check In)
Warm-up
3 ROUNDS
9/9 Single Arm DB Deadlift
7/7 Single Arm DB Bent over Row
5/5 Single Arm DB Upright Row
3/3 DB Snatch

Strength

3 SETS
15 Bent Over Rows*
10 Chin-ups

-1:30 Rest b/t Sets-

*Increase weight each set.


Workout
Metcon (Time)
3 SETS
20/15 Cal Bike
30 Med-ball Cleans (20/14)
30 KB Sumo DL High Pull (53/35)
30 Sit-ups

-2:00 Rest b/t Sets-