WOD Blog

Thu, Mar 2 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3200 days ago)

3.2.2023


(Check In)
Warm-up
3 Rounds
:30 Row
5 PVC Pass Throughs/Around World r/l
5 PVC Thrusters
5 PVC Good Mornings

3 Rounds
3 Plate Ground to Overhead
3 Floor Plate Press
3 Double Plate Dead Lifts
3 OH Plate Step Back Lunges r/l



Metcon
Teams of 2
50/40 Cal Row
50 Plate Ground to Overhead
50 Floor Plate Press
50 yd. Double Plate Carry
50 Overhead Plate Step Back Lunges
Partition and complete in any manner desired.


Accessory
2:00 Walk down and back

1:00 each:
Hand on Rig-Turn Away
Elbow on Rig
Standing Quad/Hamstring/Calves
Cats/Cows