WOD Blog

Tue, Dec 13 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

12.13.2022


(Check In)
Warm-up

3 Rounds
5 Pass Throughs/ Arounds World
5 Good Mornings
5 Air Squats
5 Heel Raises
Then Bike Erg until 5:00

Metcon
Metcon (AMRAP - Reps)
3 Rounds
1 min at each station
Dumbbell Thrusters
Hand release push ups
Assault Bike
Dumbbell Cleans
Ski Erg

- Rest 3:00 between rounds -
Score is total reps of all 3 rounds

Accessory
Cool Down-Air Runner 3:00
Lacrosse Ball
Standing Quad/Hamstring/Calf