Flat Bill

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WOD 120904

In 20 minutes:
Find a 1 RM Back Squat

2 min at each station. 1 min rest between stations
row for calories
ring dips
kbs (55/35)
box jumps (24″/20″)
wall balls (20/14)
deadlift (185/115)

Score is total reps of all stations combined

Remember we are not having a 10am members class this Saturday. Your WOD will take place in Downtown Beaumont at the BPOA 5k. Register online at active.com or register at the day of the event. The 11am class will be a nice cool down for you!

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  • Katie

    This WOD was fun…hard but fun.
    130# -1 rep max back squat (+10# pr)
    187 reps w/ box dips, 30# kb, 20″, 10# wb,
    95# deadlift

  • wendy h

    I enjoyed this workout! Hard and challenging.

  • Tara

    Fun workout but definitely challenging!
    150# Max BS (+5# PR)
    Would’ve Rx’d it BUT I used
    Red band for ring dips.

  • Grant

    300# PR
    220 Rx

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