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WOD Blog
 | Fri, Oct 27 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1969 days ago) |
102723(Time) Warm-up Not for time: 1 min of rowing, biking, or jogging (increase pace each set) 10 hip & back extensions 1x Burgener warm-up with empty bar, 45/35 lbs (see video below) 1 min of rowing, biking, or jogging 10 hip & back extensions 1x Burgener warm-up with empty bar, 45/35 lbs (see video below) 1 min of rowing, biking, or jogging Skill Find working weight for workout Conditioning 4 rounds, each round for time, of: 10 Power Snatches, 135/95 lbs Row, 500 m Rest 5 mins between each round. |
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