Call Us: (866) 966-3966


170315 WOD


400m Run

Mobility: Hips, Glutes, Quads

3 Rounds:

  • 10 Med ball cleans
  • 20 mountain climbers

Strength – Front Squat

Front Squat

5×5 @80% of 1RM on 2:30

Metcon Partner WOD

4rft (Cap 20min)

500m row
40 Wall Ball Burpees 9/6 (20/14)
*Each partner rows 250m. Part of the workout is changing places on the row quickly. Alternate who goes first on the rower each round.

*The Wall Ball Burpees are done alternating (20 each).


3 Rounds
6 [email protected]%-80% of 1RM
10 Bar facing burpees
1min Max cal row

Rest 2minutes

Leave a Reply