WOD Blog

Tue, Nov 22 2022

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

11.22.2022


(Check In)
Warm-up
Crossover Symmetry
-into-
3 sets
1:00 Machine
5 Single Arm DB Shoulder Press (each)
5 Single Arm RDL's (each)


Metcon
6:00 AMRAP
4 Dumbbell Box Step Overs
60' Single Arm Overhead Dumbbell Carry
8 Dumbbell Snatch

-----Rest 2:00-----

6:00 AMRAP
4 DBBSO
60' SA Overhead DB Carry
8 DB Push Press

----Rest 2:00-----

6:00 AMRAP
4 DBBSO
60' SA Overhead Carry
8 Bar Push ups


Accessory
Walk 3 down and back on turf

Mobility (2:00 each)
Couch stretch
Lacrosse Ball Shoulders