WOD Blog

Mon, Sep 21 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3209 days ago)

9.21.2020


(Check In)
Monday 9/21/2020

Warm-up
1 ROUND
25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
100m Run

Into…

1 ROUND
5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats


Workout

ON A 10:00 RUNNING CLOCK...
Bike 3k then in Remaining Time Max Meters on Rower

Rest Minutes

AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats