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  • Writer's pictureJohn Fadel

Saturday WOD

Back Rack Lunge

5 Sets For Total Load:

20-16-12-10-6 Back Rack Reverse Lunges

Every 2min

- Barbell should be taken from a rack.

- Reps should be completed unbroken each set. Athletes should alternate legs every rep.

- Athletes will choose their own weights.

- Score: Enter weights used for each set.


"Maple Syrup"

5 Rounds For Total Time (25 Minutes):

21/15 Calories

12 Burpee Box Jumps (24"/20")

9 Power Snatches 115 / 85 lb option power clean & press 135/95

Rest 1 Minute Between Rounds.


Overview: Athletes should aim to push the pace each round with a minute of rest between rounds. Athletes should keep in mind that 1 minute of rest is not much time so while their pacing should be on the faster side, it should be sustainable.


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