WOD Blog

Tue, May 11 2021

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

5.11.2021


(Check In)
Tuesday 5/11/2021

Warm-up
FOR QUALITY
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows

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.

Finisher

3 SETS FOR QUALITY
7 Rower Hamstring Curl
7 Rower Pike-Ups

-Rest as needed b/t Sets-