WOD Blog

Wed, Jul 13 2022

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

7.13.2022


(Check In)
Warm up
3 mins on Bike Erg

Then 3 rounds

10 PVC pass through
10 PVC around the world
8 Inch worm hand release
:20 sec Plank

Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
1000m Bike Erg
20 Sit ups
15 Push ups/Bar/Box
10 Dball cleans

Accessory
3-5 min Walk on Air Runner

Mobility
Dball quad smash
Twisted cross
Seal pose