WOD Blog

Fri, Aug 14 2020

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

8.14.2020


(Weight)
Friday 8/14/2020

Warm-up
AMRAP x 5 MINUTES
8 PVC Pass Throughs w/ Lunge
8 PVC Overhead Squats
8 PVC Back Squat Jumps
4/4 PVC Around the Worlds
Extended Warm-up

Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 - 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35)
Min 2 - :40 Run, Bike, Row or Ski

Workout
Metcon (Weight)
FOR WEIGHT
12-10-8-6
Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

Finisher
Metcon (No Measure)
5 SETS FOR QUALITY
20 Banded Face Pulls
5/5 Plate Around the World