WOD Blog

Wed, Dec 30 2020

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (226 days ago)

12.30.2020


Time
Squat Day

Barbell
Every 4:00 for 16:00
10 Back Squat
(Heavier Than Week 1)

Dumbbell
Every 4:00 for 16:00
20 Double DB Front Squat
(Heavier or faster Than Week 1)

Sandbag/Odd Object
Every 4:00 for 16:00
20-30 Bear Hug Squats
(Heavier or faster Than Week 1)
CONDITIONING
AMRAP 17 Minutes
3 DB Clusters 50s/35s
6 High Box Jumps
9 Lateral Burpees over anything
EXTRA
Accumulate 7 Minutes of Wall Sits
15 Minute Time Cap
If completed in 1-3 sets previously - Add Weight

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