WOD Blog

Wed, Dec 11 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

12.11.19


(Check In)
Wednesday
Warm-up
2 ROUNDS
10 Groiners
20 Air Squats
20 Lunges

Strength
Back Squat (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Back Squats

*Start at a moderate weight a build to a moderate-heavy weight.

Workout
'STRAIGHT 100.' (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
25 Cal Row

-20:00 Time Cap-