Monday, 10 January WOD


  • 3 Rounds
    • 400m Run
    • 10 Air Squats / 10 Goblet Squats / 10 Front Squats
  • (empty BB) -front rack stretch
  • -couch stretch
  • -pigeon stretch


  • Front Squat 5×3 at 70% 1RM
  • Rest 1:30 between sets.

Pick a weight that is moderately heavy and that you can move well!


  • 4 rounds for time of:
    • Row, 500 m
    • Run, 400 m
    • Rest 1 min

Push the row and recover on the Run, row pace should be faster than 2k pace, run pace should be an easy recovery pace.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s