Welcome to 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.
I. GENERAL WARM-UP
Row 500 meters
II. SKILL:
3 rounds NOT for time:
- 10 GHD Sit-Ups
- 10 Pull-Ups
- 10 PVC Overhead Squats
III. MAX EFFORT:
3 Rep Max Back squat
IV. ACCESSORY WORK:
- 2×6 Reps Bent Over Rows
- 2×10 Weighted Back Extensions
- 2×10 Bulgarian Split Squats
V. METCON
Row 250 x 10
1:1 Work to Rest Ratio—Rest For the same amount of time it took for you to row.
Leave A Comment