WOD Blog

Tue, Mar 14 2023

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

3.14.2023


(Check In)
Warm-up
2 Rounds
:30 Bike Erg
5 PVC Good Mornings
5 PVC Thrusters
:30 Ski
5 Heel/Toe Rocks
5 Mtn Climbers
:30 Jump Rope

Metcon
Score Rounds and Reps
5:00 AMRAP
50 Single Jumps/Plate Hops
10 Plate Ground to Overhead

-------Rest 1:00--------

Every 2:00 for 10:00
:30 Max Cal Ski
10-8-6-4-2
Dead Lifts (ascending weight)

-------Rest 1:00--------

5:00 AMRAP
50 Single Unders/Plate Hops
10 Plate Ground to Overhead


Accessory
3:00 Walk

1:00 (each)
Quad Smash R/L
Hamstring/Calf Smash
Twisted Cross
Down Dog to Seal
Childs Pose