WOD Blog

Thu, Nov 30 2023

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

11.30.2023


(Check In)
Workout
3 Sets
AMRAP x 4 minutes
8/7 Cal Echo Bike
2-4-6-8-10... Burpee Box Jump Overs

-Rest 2 minutes

AMRAP x 4 minutes
12/10 Cal Row
8 DB Box Step Overs
-rest 2 minutes-

Strength
Bench Press 4x10

then

4 Rounds
10 Barbell Incline Bench
12 Flat bench DB Fly
12 Barbell Curls
-rest 2 min b/t rounds

(Optional)
30 Minute Run on True Form
*Every 3 minutes, complete 30 Second Handstand Hold on wall or freestanding