SPINE/BACK SEMINAR: This Saturday at 10am is FULL

“Sick Mode”
3 Rounds
1 Mile Bike
1K Row
Rest 3 Minutes

WOD Guidance & Goal:  The bike and the row will take around the same amount of time. You’ll finish anywhere between 3:30-4:30 for each exercise with a substantial amount of rest. Target is consistency for all 3 rounds.

Post Times to Comments.

snatch grip push press
5×5 at 75%

Overhead squat
5×5 at 75-85%

3 Position Snatch
5×3, at 75-85%