WOD

METCON

Romanian Deadlift
3×8, across
at 77% 1 rep max deadlift
Press
1x 8 at 75%
1x 6 at 78%
1x 6 at 80%
1×4 at 82%

MASTERS

Romanian Deadlift
3×8, across
at 77% 1 rep max deadlift
Press
1x 8 at 75%
1x 6 at 78%
1x 6 at 80%
1×4 at 82%

MOVE

Romanian Deadlift
3×8, across
at 77% 1 rep max deadlift
Press
1x 8 at 75%
1x 6 at 78%
1x 6 at 80%
1×4 at 82%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a weight for the deadlifts that you can do for weight reps without failing. Reps five through eight will feel heavy but not impossible. For the presses, build in small increments if you do not have a one rep max. The last couple of reps per set will feel heavy. Remember to pause at the top of the movement and not in the rack position (first rep is always the hardest!) Record your weights.

Post Weights to Comments. Compare Scores HERE and HERE

HOME WOD

5 Rounds
20 pushups
20 sit ups
20 squats
20 lunges

ENDURANCE

Rest