WOD Blog

Fri, Nov 7 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

11.7.2025


(Time)
1. Movement Prep/Activation
2 Sets
1:00 Jog (Done as 25ft Shuttles)
5 Wall Ball (light to high target)
-into-
2 Sets
1:00 Ski (easy-moderate)
5 Wall Ball (heavy to low target)

2. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight and height)
5/4 Calorie Ski (OR Row)
2x 50ft Shuttle Run

Workout
For Time: (Team of 2)
120 Wall Balls (20/14) (10/9ft)
80/64 Calorie Ski (OR Row)
40x 50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14) (10/9ft)
*Split reps as desired.
**For Individual Version, do half the reps