WOD for 092418


WOD for 092418

Stretchy/Flexy: Squat mobility


Strength: Tempo Back Squat

20 Minutes to build to a heavy set of 5 using a 11X1 Tempo



8-mins for Reps

0:00-1:00: Max DUs

1:00-3:00: Max Calories on Rower

3:00-5:00: Max Goblet squats

5:00-7:00: Max Calories on Rower

7:00-8:00: Max DUs


Score = total number of reps

L1: DUs, Pistols

L2: DUs, Assisted (or scaled) pistols

L3: double under attempts, Gob Squats (blue/red)

L4: Single unders, Gob squats (red/orange)