WOD

“Bring The Noise”

METCON

STRENGTH
Back Squat
3×5, across at 75-80%
FOR TIME
AMRAP 10
4 Strict Pull Ups
8 Hand Release Push Ups
12 Medball Cleans
Weight: 20/14

MASTERS

STRENGTH
Back Squat
3×5, across at 75-80%
FOR TIME
AMRAP 10
4 Banded Strict Pull Ups
8 Hand Release Push Ups
12 Medball Cleans
Weight: 14/10

MOVE

STRENGTH
Back Squat
3×5, across at 75-80%
FOR TIME
AMRAP 10
8 Ring Rows
8 Hand Release Push Ups
12 Medball Cleans
Weight: 10/6

WOD GUIDANCE & GOALS
Coaches will help you build up to 75-80% effort for your back squats. Reps 3, 4, and 5 should get spicy. No fails. For the AMRAP, challenge yourself on the strict pull ups, do them without a band or the lightest band you can. Chip away at hand-release push ups, even if you do them in singles. The medball cleans will be fast and consecutive. Target 6 rounds.

Post Weight + Rounds to Comments.

HOME WOD

Tabata Squat
AMRAP 10
4 Sit to Stands
8 Hand Release Push Ups
12 Lunge + Lunge + Squat

ENDURANCE

Rest