WOD Blog

Fri, Nov 8 2019

11.8.19


(Check In)
Friday

Warm-up
3 QUICK ROUNDS (8:00 CAP)
100m Row
8/8 Reverse Lunges
10 Goblet Squats
12 Russian KB Swings

Strength
Front Squat (5-5-5-5-5*)
5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout
Metcon (4 Rounds for reps)
EVERY 3:00 FOR 4 ROUNDS
20 Wall Balls (20/14)
20 Front Squats
MAX cal row, remainder of time.