WOD Blog

Wed, Sep 28 2022

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

9.28.2022


(Check In)
Warm-up

6 min amrap
10 cal Bike Erg
:15 Plank hold
4 Dbell Bent over Row
4 Dball to shoulder

Metcon
16 min Amrap
800m Bike Erg
2 Rounds
8 Dbell Bent over Row
8 Dball/Sandbag over bar (chest level)

Accessory
Cool Down
Walk 2-3 mins

Mobility
Dball smash quads
Seated QL stretch
Seal pose