WOD

“Without You”

METCON

STRENGTH
Front Squat
5-3-3-2, building
FOR QUALITY
20-15-10
Strict Knee Ups
1 Minute Plank

MASTERS

STRENGTH
Front Squat
5-3-3-2, building
FOR QUALITY
20-15-10
Strict Knee Ups
1 Minute Plank

MOVE

STRENGTH
Front Squat
5-3-3-2, building
FOR QUALITY
20-15-10
Strict Knee Ups
1 Minute Plank

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 75% of your 1 rep max for the first set of front squats. Squats should feel moderately-heavy, and build over the sets to very heavy. The final set of squats, target 90% effort. Remember, form, mechanics and range of motion trump adding weight to your bar. For the cash out, strict knee ups sets followed by one minute of a plank. These sets should be done for quality NOT time. Try not to swing or use momentum on the knee ups and keep your abs engaged on the planks.

Post Weight to Comments. Compare Front Squat HERE

HOME WOD

Tabata Squat
20-15-10
Tuck Ups
1 Minute Plank

ENDURANCE

10x on the 3 min
100m sprint, 300m run