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.

Recent Posts

Leave a Comment