WOD Blog

Mon, Nov 21 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3189 days ago)

11.21.2022


(Check In)
Warm up
8 Rounds
:20 sec Row/ :10 sec Rest

Then 2 Rounds
6 PVC Pass through
6 PVC Around the world
6 Wrist Rock S/S B/F

Metcon
Buy In
500m Row

-At 4 mins on the clock begin...

10 min AMRAP
10 Dbell Thruster
30yd Farmer carry
10 Sit ups
30yd Farmer carry

-Rest 2 mins-

Cash out
500m Row


Accessory
Walk 3 down and back on turf

Mobility (2:00 each)
Figure 4 Rock
Lacrosse Ball Palm R/L