WOD Blog

Thu, Nov 14 2019

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

11.14.19


(Check In)
Thursday

Warm-up
3 ROUNDS...
200m Row
10 Med-ball Deadlifts
10 Banded Upright Rows (feet inside band)

Strength
Metcon (No Measure)
3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

Workout
Metcon (Time)
FOR TIME
50 Med-ball Cleans
500m Row
50 Sit-ups
400m Ski
50 Med-ball Cleans
500m Row

-15:00 Hard Cap-