WOD

METCON

Front Rack Lunge
4 x 5/5
at 60% 1 rep max front squat
Push Press
5×4
at 110% 1 rep max press

MASTERS

Front Rack Lunge
4 x 5/5
at 60% 1 rep max front squat
Push Press
5×4
at 110% 1 rep max press

MOVE

Front Rack Lunge
4 x 5/5
at 60% 1 rep max front squat
Push Press
5×4
at 110% 1 rep max press

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 60% of your 1 rep max front squat for the lunges. You can step forward or backward, but must complete all five reps on one side then the other side. Take :90 between sets. THEN, for the push press, you’ll work up to 110% of your 1 rep max press (no legs.) Stay at the same weight for all five sets of four reps.

Post Weights to Comments. Compare lunge HERE and push press HERE