WOD Blog

Wed, Sep 23 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3208 days ago)

9.23.2020


(Check In)
Wednesday 9/23/2020

Warm-up
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats

Into…

3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell

Strength
Build to 3RM Back Squat

Workout
AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

Cool Down
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)