WOD Blog

Thu, Nov 12 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

11.12.2020


(Check In)
Warm-up

3 ROUNDS
10 Arm Haulers
8 Ring Rows
6 Scap Push-Ups
100m Jog
:15 ACTIVE Bar Hang

Strength
4 SETS FOR QUALITY*
5 SA KB Upright Row
4 SA KB Swing
3 Hang KB Snatch

*Complete all reps on one side, then complete all reps on the other side.


Workout
Metcon
AMRAP x 14 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing (53/35)