WOD

METCON

STRENGTH
Back Squat
5×5, across
at 75%

FOR TIME
3 Rounds on the 3 Minute
20 Toes to Bar
20 Box Jumps
Height: 24/20

MASTERS

STRENGTH
Back Squat
5×5, across
at 75%

FOR TIME
3 Rounds on the 3 Minute
20 Knee Ups
20 Box Jumps
Height: 20″

MOVE

STRENGTH
Back Squat
5×5, across
at 75%

FOR TIME
3 Rounds on the 3 Minute
20 V-Ups
20 Step Ups
Height: 20″

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75% of your 1 rep max and you’ll remain at the same weight for all five sets of five. The weight should feel heavy reps four and five, without any failed sets. For the metcon, complete the toes to bar and box jumps in about two minutes, leaving one minute to recover before the next set. Break toes to bar into four sets of five, or a set of ten then two fast sets of five, and move quickly on the box jumps. Record your intervals.

Post Weight + Times to Comments. Compare Scores HERE.

HOME WOD

4 Rounds on the 3 Minute
20 V-Ups
20 Box Jumps

ENDURANCE

2 rounds
800m run
200m easy
100m sprint
rest 2 min