WOD Blog

Sat, Nov 9

Most Recent Benchmark:
Baseline on Sep 25, 2018 (422 days ago)

The ladder

General Warm-Up
Jog 400m
Dynamic Stretching- shuffle, grapevine, lunges, bear crawl, walk outs
Static Stretching- shoulder stretch, scapula push ups, hamstring stretch, quad stretch, calf stretch, banded stretching.

Specific WU:
Turkish Get-up Progression
Cluster Progression

WOD: The Ladder
Bar Facing Burpees
Ring Dips
Turkish Get-up 42/36# (both side is 2 reps)
Cluster 65/95#

Scoring: Your time at the end of last round.

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710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)