WOD – 131021

WOD – 131021

General Warm-up:

400m Run

Group Warm-up


3 X 5 Back Squat


EMOM for 20 min:
Perform 20 KB Swings (55/35) in the first minute, 19 KB Swings in the second minute, 18 in the third and so on down to 1 KB Swing in the last minute.

Note: Clock begins at 20 minutes and counts down.

Endurance WOD:

Run: 8 X 200m w/ 2 min rest between efforts
Row: 8 X 250m w/ 2 min rest between efforts

Note: If both the WOD and the Endurance WOD are completed in the same day, allow 3+ hours between workouts.


We had a great “Lift Up Luke” event! ¬†Thank you to everyone who poured out their sweat for Autism!

Remember today we are starting our Endurance Program.  Click here for more information.