Welcome to Day 12 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

GENERAL WARM-UP

Row 500 meters

STRENGTH/SKILL:

I. 3 rounds NOT for time

• 10 GHD Sit-Ups
• 10 Pull-Ups
• 10 PVC Overhead Squats

II. 3 Rep Max Back squat

III. Accessory Work:

• 2×6 Reps Bent Over Rows
• 2×10 Weighted Back Extensions
• 2×10 Bulgarian Split Squats

IV. METCOM

IV. Row 250 x10

1:1 Work to Rest Ratio—Rest For the same amount of time it took for you to row.