WOD Blog

Wed, Nov 23 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3190 days ago)

11.23.2022


(Min Reps)
Warm-up
8:00 AMRAP
:30 Assault Bike
5 Pass Throughs/Around World r/l
5 Good Mornings
5 Dead Bugs r/l
5 Bridge Ups
5 Wall Ball Thrusters


Metcon
5 Rounds
1:00 Max Cal Assault Bike
1:00 Max Wall Balls
1:00 Max KB Swings
2:00 Rest
Score is total Reps of all 5 Rounds


Accessory
Cool Down -
2:00 Slow Assault Bike or Walk
-into-
Banded Hamstring/Calf on Floor
1:00 Figure 4 Stretch
4X Greatest Stretch Ever r/l
1:00 Down Dog to Seal Pose Transition
1:00 Childs Pose c/r/l