Workout of the Day

CrossFit WOD, March 17, 2022

3-17-22

Warm-up
Warm Up/Total Session Time
0:00-12:00
1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups

Metcon (Time)
"They’ll never take… OUR FREEDOM!"
15:00-32:00

54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row

Scaling option to finish near the target score:
48 jumping pull up or aussie pull ups
24 jumping chest to bar or pull up
18 jumping BMU or jumping burpee pull ups
100/75 Calorie Row

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.

How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.

Back Squat (5 x 2 reps)
Back Squat 5×2
2 Back Squat x 5 sets

* Build to a heavy double for the day

Accessory Work
27-21-15-9
bike cal
50′ hand over hand sled pull (2-45s/1-45) after each set of cal
rest 1 to 1
27-21-15-9
bike cal
db bench press (2-50s /35s)
rest 1 to 1
27-21-15-9
db bench press
50′ sled pull
ladies cal 24-18-12-6