WOD Blog

Fri, Nov 8 2019

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

11.8.19


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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.