WOD Blog

Thu, Jul 22 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3216 days ago)

7.22.2021


(Check In)
Warm-up
3 SETS
15 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges

Workout
AMRAP x 25 MINUTES
50 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)

*Each step = 1 Rep

Finisher
Metcon (No Measure)
FOR QUALITY
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches