WOD

METCON

Deadlift
3×8 at 75%
Bench
3×10 at 75%

MASTERS

Deadlift
3×8 at 75%
Bench
3×10 at 75%

MOVE

Deadlift
3×8 at 75%
Bench
3×10 at 75%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75% of your 1 rep max or perceived effort. You should have no failed sets, and by the end of the 8 or 10 reps, you should feel like you could do one to two more reps. Remember that form trumps weight at ALL TIMES! Record your weights.

Post Weights to Comments. Compare Scores HERE and HERE

HOME WOD

Tabata
Lunges
Commanders

ENDURANCE

200m, rest 2 min
400m, rest 3 min
800m, rest 4 min
400m, rest 3 min
200m