WOD Blog

Wed, Mar 11 2020

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

3.11.2020


(Check In)
Wednesday

Warm-up
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

Strength
Front Squat (10RM)
FOR LOAD
10RM Front Squat


Workout
Metcon
AMRAP x 9 MINUTES
9 Overhead Squat (65/45)*
9 Up-Downs
9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.