WOD Blog

Wed, Jul 8 2020

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

7.8.2020


(Check In)
Wednesday 7/8/2020

Warm-up
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

Into…

AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners

Workout
Death Row (AMRAP - Rounds)
EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher
Metcon
FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.