WOD Blog

Thu, Dec 1 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

12.1.2022


(Check In)
Warm-up
8:00 Amrap
1:00 Bike Erg
5 Arm Circles SML Forward/Reverse
5 Air Squats
5 Bird Dogs r/l
3 Inchworms


Metcon
Teams of 2
5 Rounds (each/1:1)
10 Kettlebell Squats
10 Bar Push Ups

Immediately into:

5 Rounds (each/1:1)
15/12 Calorie Bike Erg (Sprint)


Accessory
3:00 Slow Bike or Walk

Mobility: (1:00 each)
Legs on Wall - Straight/Stride/Squat
Couch Stretch (Left and Right)
Lacrosse Ball - Chest/Arm Sweep