WOD

METCON

STRENGTH
Deadlift
5×5, across
at 75-80%
 
FOR TIME
10-8-6-4-2 Strict Pull Ups
5-4-3-2-1 Wall Walk

MASTERS

STRENGTH
Deadlift
5×5, across
at 75-80%
 
FOR TIME
5-4-3-2-1 Strict Pull Ups
3-3-2-2-1 Wall Walk

MOVE

STRENGTH
Deadlift
5×5, across
at 75-80%
 
FOR TIME
10-8-6-4-2 Banded Strict Pull Ups
50-40-30-20-10 Plank Taps

WOD GUIDANCE & GOALS
HEAVY DAY! Five sets of five reps is no joke. Your body is going to feel smoked after today’s life. On your first set of five deadlifts, reps four and five should start to feel heavy. By the third set reps three, four and five should feel heavy. And by the last set, your body should be spent and you should not want to lift the bar but you CAN!!

Then for the metcon, choose a rep scheme or band that allows you to complete the first set of 10 pull ups within a minute. And for the wall walks, choose a rep scheme that you can complete each set of wall walks under a minute. Target 7 minutes (10 min cap.)

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