WOD Blog

Mon, Mar 13 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3201 days ago)

3.13.2023


(Check In)
Warm-up
2 Rounds
1 min Bike Erg
8 ankle circles L/R
8 heel to toe rock
8 box step up
5 air squats

1 Round
250m Bike Erg
8 Dumbbell step ups
8 Dumbbell snatch
:15 sec plank


Metcon
Score Rounds and Reps
15:00 Amrap
1500m bike erg
30 Dumbbell step ups
20 Dumbbell snatch
10 alt. v-ups


Accessory
3:00 Walk

1:00 (each)
Twisted Cross
Down Dog to Seal
Childs Pose