Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

Followed by…

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

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Andrés Arias
Andrés Arias
January 24, 2020 3:54 pm

Warm-up

A) 3×50 WBS Unbroken (9kg)
All the sets finished in 1’34”.

B) 2×15 kg Db’s for the Bulgarian Squats
25 Kg for the rows.

Boston MROD
Boston MROD
January 19, 2020 12:22 pm

A. 2:47, 3:00, 3:04

B. BSS 40#, rows 53 KB

WavyDave
WavyDave
January 17, 2020 2:46 am

A. Did 150. Did not time.

B. Rows at 65#, BSSs w/25s

JSP
JSP
January 15, 2020 1:08 pm

A: 1:1 work/rest 2:42, 2:33, 2:26

B: 2x20kg db for squats, 20kg db for row

Anika Tipton
Anika Tipton
January 15, 2020 10:39 am

A. 1:1 work/rest – rounds were 1:45/1:50/2:00- wanted the last round to be unbroken…it was anything but 😜
B. Done w/ 35# dbs- will bss ever get easier??!!

Morgan S.
Morgan S.
January 15, 2020 9:58 am

Started WODs this week. Lost 50 lbs last year now looking for a new challenge to reinvent.. THIS SHIS BRUTAL! mad respect to the CrossFit community. Day 4 and I’ve never been challenged like this in the 5 years I’ve been lifting. Thanks for the challenge!

Chris M.
Chris M.
January 15, 2020 10:17 am
Reply to  Morgan S.

Welcome aboard – you found the right place to be.

Joseph Butler
Joseph Butler
January 17, 2020 7:05 am
Reply to  Morgan S.

Welcome!!

Chris M.
Chris M.
January 15, 2020 7:17 am

… fun warm-up.
A. Every 2 minutes for 8 minutes (4 sets): 30 – Wallballs
4 x 0:59 – UB (surprisingly)
B. 3 sets of each (OTM):
BSS x 8 3111: w/ 35# DBs
Single Arm DB Row x 8 2111: 65, 70, 75

Seth C.
Seth C.
January 15, 2020 6:29 am

Conditiining (home alone) WU A. 20 min AMRAP 15 cal Echo bike (🤮) 15 KBs (70/40) 5 Alternating DB snatch (70/35) Results: 8 rds Went out way to hot in first 2 rds tried to homd onto pace and crashed and burned. This one looked easy when writing, then reality set in. it was bad!! Rest 1 min B. Core Blast 30-20-10 situps Leg levers side crunches flutter kicks Results: 7:20 This one burned bad. tried to stay unbroken. This was a challenge at about mid round in 20s. “Let your bodies be living and holy sacrifices. Tjis is truly… Read more »

Al F
Al F
January 15, 2020 5:55 am

A. 3 rds for time 8’40
B. BSS x 8 each leg 80kg
SADR x 8 each arm 50kg inc bar.
Did on the landline due to lack of DB’s in my garage gym