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.


Row 500 meters


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. Row 250 x10

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