WOD Blog

Thu, Nov 4 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3202 days ago)

11.4.2021


(Check In)
Thursday

Warm-up
4:00 LINE DRILLS (Walking 25’ out / 25’ back...each movement)
Knees to Chest
Heels to Butt
Figure 4
Lunge with a Twist
Toe Walk
Heel Walk

4:00 LINE DRILLS (Running 25’ out / 25’ back...each movement)
High Knees
Butt Kickers
Single Leg Hop (L)
Single Leg Hop (R)
50m Run (Light-Mod Pace)
50m Run (Mod-Fast Pace)

Into…

2-3 ROUNDS (4:00 Cap)
10 Wall Ball Push Press
10 WB Front Rack Lunges
10 Box Step Overs

Workout
AMRAP x 20 MINUTES
500m Row
30 Wall Balls (20/14)
20 DB Suitcase Lunges (50/35)
10 Box Jump Overs (24/20)


Finisher
Metcon (No Measure)
FOR QUALITY
400 Alt. Box Step-Ups (20)*