“13.4B” WOD 1/21/22

 
WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through 
10 Good Mornings
10 Front Squat 
5 Inch Worms w/ Scorpions 
Then:
Mobility
 
 
WIN
SKILL:
3 Sets
8 Landmine Row w/ Rope
8e S.L. RDL
8 Banded Face Pulls 
LIFT:
Front Squat 
5 x 3 @ 60%
WOD:
“13.4B”
AMRAP 8
3-6-9-12-15-ETC.
Thrusters (95/65) (75/55)
T2B
 
 
FIT
SKILL:
3 Sets
8 Landmine Row w/ Rope
8e S.L. RDL
8 Banded Face Pulls 
LIFT:
Front Squat 
5 x 3 @ 60%
WOD:
​AMRAP 8
3-6-9-12-15-ETC.
Thrusters (95/65) (75/55)
Hanging Knee Raises
 
 
AT HOME
SKILL:
3 Sets
8e DB/KB Row
8e S.L. RDL
LIFT:
4 Sets
15 DB/KB Goblet Squats 
*Build with what you got. 
WOD:
​3-6-9-12-15-ETC.
DB/KB Thrusters 
Weighted V-Ups
*Use what you got. 
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