Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Back Extension

Met Con

Everyday Warrior Individual Event #1

12 min AMRAP:

3 Deadlifts (275#)
3 Box Jump Overs
3 Deadlifts
6 Box Jump Overs….

Box Jump Overs continue to increase by 3.

Result: 197 (30+2)

Met Con

Max Effort 5k Row

Jeremey: 20:08
Charlotte: 24:13

My row could’ve been a good bit faster, but I was destroyed from the Everyday Warrior WOD!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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