WOD Blog

Thu, Dec 12 2019

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

12.12.19


(Check In)
Thursday

Warm-up
3 ROUNDS
:30  Row
10 DBL KB Sumo Deadlifts
:30 10 Ring Rows
:30 Hollow Hold

Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 - 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 - 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up

Workout
Metcon (Time)
FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row

-Rest 2:00-

Repeat!