WOD Blog

Fri, Dec 17 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1992 days ago)

12-17-21


(Time)
Warm up
3 min bike, run or row
inchworm/cobra
samson stretch
world's greatest stretch

Strength:
Bench PRess
10, 8, 6, 4, 2
BUild to a heavy double

Z-PRess
4x5

Turkish get-ups
2 x5/5

DB plank row
2X20

Grunt Work
20 min EMOM
1) 8 dual kb thrusters (as heavy as possible)
2) 50 FT sled pull and push
3)db sledgehammer
4):30 sec plank on rings




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)