WOD

METCON

Front Rack Lunges
3×10, building
*alternate legs
4 Rounds NOT for time
5 Chin Ups
10 Tricep Extensions
2 x Sled Push+Pull
20 Banded Pull Aparts

MASTERS

Front Rack Lunges
3×10, building
*alternate legs
4 Rounds NOT for time
5 Chin Ups
10 Tricep Extensions
2 x Sled Push+Pull
20 Banded Pull Aparts

MOVE

Front Rack Lunges
3×10, building
*alternate legs
4 Rounds NOT for time
5 Chin Ups
10 Tricep Extensions
2 x Sled Push+Pull
20 Banded Pull Aparts

WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight for the first set of front rack lunges. Alternate legs to complete a set of ten reps. With each working set try to build in weight without failing any sets. Record the heaviest set. Then, you’ll do four rounds of bodybuilding exercises NOT for time but for QUALITY. Record weights, bands and any modifications.

Post Weights to Comments.

HOME WOD

4 Rounds
20 Lunges
10 Dips
20 Squats
100 Meter Sprint
20 Jumping Jacks
10 V-Ups

OLYMPIC LIFTING

Clean + Front Squat + Push Jerk + Split Jerk
1 at 70%
5 at 75%

3 Clean Pulls
1 at 90%
1 at 95%
2 at 100%

1 pause Front Squat + 2 Front Squats
1 at 70%
3 at 75%