WOD Blog

Fri, Dec 13 2019

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

12.13.19


(Check In)
Friday

Warm-up
2 ROUNDS
20 Groiners
10 DB Deadlift
8 DB Strict Press

-into-

Tabata (:20 ON/ :10 OFF)
R1& R2: Single Unders
R3 & R4: High Jump Single Unders
R5 & R6: Fast Jump Single Unders
R7 & R8: Double Unders

Strength
Thruster (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Thrusters

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


Workout
Metcon (Time)
EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders