WOD

“Don’t Come Back”

METCON

STRENGTH
Romanian Deadlift
3×5, across

FOR TIME
4 x on the 5 Minute
24 Sit Ups
12 Calorie Row
24 Dumbbell Lunges

Weight: 50/35

MASTERS

STRENGTH
Romanian Deadlift
3×5, across

FOR TIME
4 x on the 5 Minute
24 Sit Ups
10 Calorie Row
24 Dumbbell Lunges

Weight: 35/10

MOVE

STRENGTH
Romanian Deadlift
3×5, across

FOR TIME
4 x on the 5 Minute
16 Sit Ups
8 Calorie Row
16 Dumbbell Lunges

Weight: 25/15

WOD GUIDANCE & GOAL
HEAVY DAY! Coaches will help you work up to 75% of your one rep max deadlift, for the three sets of five, Romanian deadlifts. The Romanian deadlift puts a great demand on your hamstrings and glutes, and takes your quads out of the equation. Your range of motion is limited by your hamstring flexibility, so you may not be able to get the plates to touch the floor between reps, if you’re not as flexible. Record working weight.

The metcon will be done on the five minute. Move as fast as possible on the sit ups (:60), push your pace on the rower (:60 or less) and use one dumbbell in the rack position to complete the lunges (:60.) You will have around 2 minutes to rest before the next round begins. Record your splits.

Post Weight + Intervals to Comments.

HOME WOD

4 x on the 5 Minute
24 Sit Ups
200 Meter Run
24 Lunges

ENDURANCE

10 x :20 hill sprint, walk down